Mom's Fitness Tips for Women

Golf core exercises. You hear that phrase more and more on the television by the commentators referring to the area of the body most of the touring pros focus on with their golf trainers to improve their power output and prevent low back injuries.

Core training is the buzzword even in the general fitness world. There are specific classes in the local fitness centers for core training. There are different pieces of equipment that are used in every one of these classes. Some use the bosu ball, others use a stability ball, and many use exercise tubing or weights.

Vijay Singh for example uses weighted medicine balls with his trainer to work his golf core muscles throughout the whole week of the tournament. He does hundreds of throws from different angles and body positions to challenge not only his core strength, but stabilization, balance and coordination.

If I am not correct his caddie is his trainer on occasion! How convenient! The best of both worlds! Although most people don’t want to see their trainer after a tough workout…Vijay is the exception to the rule.

Hearing the phrase golf core exercises, and knowing what your core is are two different things entirely. As a fitness professional…it’s easy for me to throw out that phrase often to impress would-be clients or customers to my golf fitness training products.

But that’s not the case. Understanding what your core is and how it plays a critical role in producing maximum power; injury prevention and even stability is very important. Once you know…you’ll soon realize this may be your missing link to a great game.

This area (core) starts roughly at your belly button and goes up to the bottom of your sternum. It is the engine of your body and awareness of your core affects golf the most. Think of it as the link in the chain that needs to be the strongest, not the weakest.

Two simple core training exercises for golf that will quickly strengthen your core is ab crunches and back extensions. These would be your initial exercises to give you the strength to move onto rotational exercises that put a little more stress on your spine if the muscles aren’t conditioned enough.

Once you’ve accomplished the above exercises, you can move on to a crunch with a twist and a back extension with a twist. This will hit your rotational strength right away…which will quickly equate to greater power output and distance.

You can then progress up to standing on your feet doing several different variations of rotational movements with a single dumbbell, standing upright and also in your golf posture.

Core exercises for golf are very effective when you get into motions with rotation, resistance and balance. This is called golf specific training, and is the only way to go if you want to see improvement in your golf swing and overall performance.

Now that you have a basic understanding of golf core exercises…you hopefully will see how important it is in your overall golf improvement plan. Next time you hear that phrase on the television, you’ll know what golf core exercises are.

A well-designed fitness program should incorporate multiple types of training, including cardio, strength, flexibility, balance, and agility. By focusing on multiple aspects of fitness, you can boost your level of health and fitness, reduce the likelihood of injury, and keep your level of motivation high. Jim Borden, a personal trainer with Fitness Together, a gym located in Newtown Square, Pennsylvania, takes a look at each area:Cardio – Cardiovascular exercise, also known as aerobic exercise, is any type of activity that increases the work of the heart and lungs. Walking, running, bike riding, and swimming are all examples of this type of exercise.  According to the Physical Activity Guidelines issued by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA), adults should get at least 30 minutes of moderately intense cardio (similar to a brisk walk), five days a week, or vigorously intense cardio (rapid breathing and an increase in heart rate) 20 minutes a day, three days a week.Strength – Strength training, also known as resistance training, are any activities designed to strengthen your muscles. Resistance can come in many forms – weights, resistance bands and tubing, even cans of soup. The ACSM and AHA guidelines for strength training recommend a minimum of two days per week (nonconsecutive), incorporating 8 to 10 exercises that involve all major muscle groups. Each exercise should include resistance that allows you to do the exercise for 8 to 12 repetitions.Flexibility – Often referred to as stretching, flexibility is often an overlooked part of many fitness programs. Flexibility could also include activities such as Tai Chi, yoga, or Pilates. There are two basic types of stretching – dynamic and static. Static stretching is when you take a muscle to the point of tension and hold it there for a minimum of 20 seconds. Dynamic stretching involves moving a joint through its full range of available motion.Balance – Balance activities could include exercising while standing on one leg, and using a stability ball or a BOSU ball. Even when not exercising, you can work on your balance by standing on one leg and keeping your eyes closed or simply sitting on a stability ball at your desk. Balance exercises can be incorporated into your normal exercise routine or done separately.Agility – Agility refers to the ability to start, stop, and change direction quickly, while maintaining proper balance. Research has shown that agility training can reduce falls in the elderly by almost 50%.  Examples of agility exercises include hopping in multiple directions, having a catch while on a BOSU ball, or kicking a soccer ball back and forth. Agility drills can be easily incorporated into your exercise routine, and are a nice way to add some variety into your workouts.As you can see, there is more than just cardio and strength training in a well-designed fitness program. Before you start on such a program, be sure you have your doctor’s approval. And if you are not sure how to begin, it is worth using a personal trainer to ensure you are using proper form and are aware of the safety precautions necessary when working out. The information in the article is not intended to substitute for the medical expertise and advice of your healthcare provider. We encourage you to discuss any decisions about treatment or care with an appropriate healthcare provider.

Surfing is one of the few sports that require all aspects of fitness:

Your traditional gym workouts will take care of your strength and aerobic requirements, and your yoga class will be more than adequate for flexibility. However, for surf-specific coordination, agility, balance and proprioception, you will need a surf-specific workout.

What is Sport-Specific Training?

In the past decade, sport scientists have begun to reevaluate the way we get fit for a specific sport. Past sport training programs usually involved isolation exercises, which strengthened the muscles used for the sport. However, according to movement science research, traditional strength training does little to enhance sport-specific skill. As such, trainers are now using the dynamic pattern theory of motor learning, which states that the brain is more efficient at memorizing movement patterns than it is at muscular isolation. For example, consider the traditional leg extension machine. Its movements are in no way similar to those used in surfing. Now, imagine a squat, performed in a surfer’s stance on a Bosu or wobble board. The exercise now resembles the movements of surfing, and is therefore a better way to enhance surf-specific skills.

Surf Balance

Let’s start with balance training. Surfing requires three different types of balance:

Dynamic Balance is balance in motion. This is in sharp contrast to the postures you perform in yoga class.

Anticipatory Balance is related to agility. It means that you can anticipate the next pattern of the waves, and prepare accordingly.

Transitional Balance is required for movement fluidity.

When choosing exercises for a surf-fitness program, it’s important to select workouts that enhance all three types of balance. Fortunately, with the excellent variety of balance-training tools on the market, it’s possible to cover all three aspects in one exercise. For example, the Stability Ball Toss and Catch is a superb exercise for developing core strength, agility and balance.

You will need a partner for this exercise:

Only do as many repetitions as you can perform using good form. Stop if either partner feels the exercise in their neck or lower back.

Bosu for Surfers

The Bosu is another fantastic piece of surf-fitness training equipment. There are two sides to a Bosu; the dome side and the platform side. The dome side exercises are similar to those performed on a stability ball, while the platform side is similar to a balance or wobble board. As such, the Bosu is an excellent investment for anyone who does not have the funds and/or the room for a stability ball and a balance board.

The Bosu is an excellent tool for developing proprioception, which is your body’s awareness of its position, posture and alignment in space.  Since water environments are not similar to the typical concrete on which we walk, proprioception is extremely important for surfers. Proprioceptive skills also enhance dynamic, anticipatory and transitional balance skills.

Try this Bosu Proprioception Exercise: Start by simply standing on the Bosu. Now close your eyes. You will probably feel an exaggeration of the body’s mechanisms for adjusting to balance challenges. Open your eyes and raise one arm. Follow it with your eyes. Keep following your hand as you bring it down, to the left and right, and back behind you. Repeat this using your opposite arm.

When you become comfortable with the Bosu, turn it over and use it as a wobble board. Stand on the board and shift your weight forwards and backwards, and then side to side. Try a few squats. Can you keep the board centered?

Surf-Agility

Plyometric exercises on the Bosu are great for developing surf-specific strength, balance coordination and agility. Check out the Bosu Jump, Toss and Squat

v     Stand on top of the Bosu. Feet are parallel, and open to the width of your average surf stance.

v     Inhale and jump.

v     As you exhale, land in this sequence: Toes first, then the ball of the foot, then the heels, then squat. If you body is in correct alignment, there will be minimal wobbling of the feet upon landing. However, don’t expect to be paralyzed! Remember, athletic balance is dynamic. There may be some small degree of motion occurring.

You can add agility training to this exercise by tossing a medicine ball in the air as you jump up, and catching it when you land in the squat.

Surf’s up! Are you ready? Get on board with a surf fitness plan!

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Walk It Out – Research shows that physical activity is one of the best ways to keep joints in top shape as it helps maintain weight and build strength, which aids shock absorption and injury prevention. Walking and biking are two of the best exercises to maintain joint health. Focuses on core strength exercises, mixed with upper and lower body endurance exercises to create a continual intense workout, bringing your body to the next level of fitness.

Whether you’re looking to build muscle with free weights & weight machines, lose weight through cardio exercise on our stationary bikes, Stairmasters, elliptical machines & treadmills, improve your overall health to feel better & more energetic, stay healthy & fit through proper exercise, nutrition & support or become toned & flexible without the bulk. Bally Total Fitness health clubs has the answer for you. We offer personal trainers to design a program around your goals, nutritional plans to guide you towards total health & wellness as well as group exercise classes including; Step, Kwando, Bosu, Boot Camp, Pilates and more. Plus every new member receives a free 1:1 session with a personal trainer.

Works the entire body through a gentle series of yoga postures and stretches that build strength, flexibility, and balance. You’ll leave this class feeling energized and renewed. Combines the inhale and exhale of the breath with movement. This is a Hatha Yoga class that really focuses on the connection between mind & body Awareness is the key to yoga. Do what the celebrities are doing! This martial arts based yoga class is a smooth flowing and challenging format that will leave you worked and stretched. Combines strength building yoga and pilates for an unbelievable workout to build total body strength. Relaxing too.

Each exercise runs for about a minute and is followed by some deep breaths and stretching and then it’s on to another pose. According to proponents, the combination of deep breathing, “ho ho, ha ha” mantras and exercises beneficially stimulates the diaphragm, abdominal muscles and lungs and, like other forms of yoga, unites the mind and body. With laughter yoga being one of the freer forms of yoga, anyone can make up their own exercises. For more details visit http://www.soundbodytrainer.com/

Fitness is constantly evolving. One of the most recent trends that will only grow as time passes is in home personal training. In home personal training involves everything a gym facility offers besides the hassle of driving to and from the gym, dealing with large crowds that slow your workouts down and sometimes-unsanitary conditions  

 The fitness trend is currently moving away from machine based strength training to more functional free weight exercises that can be accomplished with dumbbells, kettle bell training and weight baring workouts. Your core and cardiovascular training will never get dull with new in home training products like The Bosu ball, Stability ball and Balance disks.  

 Simplicity rules even when it involves physical fitness. Simple exercises done with proper form and technique can produce great results. With a balance of cardiovascular training, weight training and a healthy diet, you will be well on your way to a new you.  

 So what services do most in home personal trainers offer?  

 Here is a list of just a few.  

 General Exercise & Fitness Strength Training & Conditioning Abdominal & Core Conditioning Training Aerobic or Cardiovascular Exercise Balance & Flexibility Training Muscle Building & Weight loss Management Kick Box Cardio, Thai Box Cardio Consistent Motivation, E-mail & Phone Coaching Nutrition Counseling and Weight Management  

 In Home Personal Trainers also offer one of the most important things most people are looking for, someone to hold them accountable. If you struggle with continued inconsistency in your workouts and healthy eating patterns, in home personal trainers can help.  

 If you are unsure how to go about finding an in-home personal trainer… You can use this example Type this in your favorite search engine:  

 ”In home personal trainer ”  

 Of course, use your own hometown and State. This will give you a list of in home personal training companies, and local in home personal trainer companies like www.Expect2getfit.com  

 Now you have no reason not to get in shape. In home personal trainers will train you in the comfort of your own home.

Newly introduced inventions never fail to amaze our generation full of trends and surprises. It is overwhelming to know that even in the field of exercise, people have come up with ways to meet its expectation as easy and convenient anyone could ever imagine. TV home shopping for instance offers exercise equipment such as the Ab roller which found a way to reach the comforts of your very own home.
Abdominal exercise has been referred to as the most effective work out to burn fats and tone muscles. Focusing on the stomach muscles, it allows other body parts such as the limbs and thighs to follow its desired shape. But achieving its end takes a lot of patience and tremendous workout to do so. It could even take months to see results. That is why a few points should be kept in mind before ever pursuing this kind of exercise;
• Take note by keeping a journal of bodily changes or daily undertakings such as weight or toning muscles.
• Watching your diet is the biggest key factor to consider. The exerciser should be aware of his weight in proportion to his height. Some Abdominal work outs require balance and let you carry your weight such as the bicycle crunch.
• Muscles weigh more than fats. And so if no significant loss of pounds takes place, abdominal exercise would be useless as it only builds up the muscles that are present underneath fats.
• Keeping yourself fit and your weight in proportion to your height can prevent strain and cramps abdominal exercise can cause. However, if exercise has always been a daily routine, then chances are you’re up for the challenge.
Electromyography has evaluated that among others, the best Ab exercise equipment is the ‘Captain’s Chair’ followed by the Exercise ball.
• The captain’s chair, other known as the knee raise chair is built with fore-arm rests with vertical handles. It keeps proper posture straight and prevents stress in the lower back while abdominal exercise takes place.
• The Exercise ball opposes exercising in a flat surface. The instability of the ball, as a person presses his/her weight to it, causes every muscle in the body to respond thus strengthening it.
Sports medicine has also come up with their own ranks of best Ab exercise equipment such as the Bosu Balance trainer, Rowing machine workouts and the Exercise floor mat. Results show that losing fat belly occurs every week!
According to study though, the traditional and bicycle crunch is still the best abdominal workout. It may be complicated at first for cases with serious health conditions or overweight issues, but can still be applied if done slowly and properly.
That is why it is wise to consult exercise coaches or even engage to a fitness program by simply surfing the net to find which programs suits you. By entrusting your life now to six pack abs work out promises you a physique that not only makes you look good but feel good!

Nowadays, it is not only the gents from Mars who desire to have great abs because even the ladies from Venus would want to have those. Fitness training consultant, Elizabeth Quinn, said that there is simply no magic in achieving those six packs. In simple terms, you have to labor for it. It is the same with money, you cannot just spot a ten dollar bill at any time when you are walking on the street, it has to be earned. Pretty much the same when you are dreaming of a white Christmas, kidding aside, when you want to attain those toned bulges on your stomach through an abdominal exercise equipment. Guffaw if you want but, it is more likely to describe it.
Elizabeth Quinn further mentioned top choices for an abdominal exercise equipment. There are the likes of a Champions Workout DVD, Balance Ball, Rowing Machine, The Firm (Five Day Abs), Floor Mat, Medicine Orbs and Bosu Balance Trainer. Some will be discussed further below.
Champions Workout DVD is an abdominal exercise equipment that will appeal to your visuals. It is good for two hours but the actual performance itself can be done in 23 minutes. Amazing, you think? It really is especially that it will have the same results or even much more better. The Champions Workout DVD is created by 1996 Double Olympic Gold Medalist, Donovan Bailey and 1992 Olympic Gold Medalist, Mark McKoy. It has been based on their period of experience joining a lot of contests as well as joining the techniques taught to them by top trainers, sports doctors and nutrition physiologists.
Balance Ball is a standard size perfect for those who want to sweat it out right in their own homes. There are a number of exercises that can be performed using such product. A balance ball is oversized made by strong kind of rubber so it can really accommodate any mass of weight that desires to utilize it for burning calories. To perform it in correct manner, it would also be good if you buy an instructional video so you have an idea how it is done and that you would not get your muscles strained.
Medicine Orbs are pretty much the same with the balance balls but what makes it different is that is gets most out of any abdominal strengthening routine. In order to use medicine orbs correctly, you can check out the Guide Picks Exercises for Best Abs at about.com.
Bosu Balance Trainer is an abdominal exercise equipment that includes your entire body to sweat it out for agility and balance as well as strength. Several great core strengthening routines can be performed using the bosu balance trainer. It requires coordination and proprioception when the motions are executed. This is a simple yet nice addition to any training experience.

Copyright 2005 William Mackie

The Art of Multifunctional Training People often complain about
how they just do not have enough time to spend working out in a
gym. It seems every year the lives of many Americans become more
hectic and they have less time to devote to bettering their
health. As a certified personal trainer I often hear people
stating that they just have to spend too much time working out
to get the results they desire. They tell me how they have to
rush to the gym before or after working out, in some cases
change into workout clothes or work clothes, then they have to
workout, shower and then rush to work or home to tend to their
families. Working out can defiantly be a time consuming process.

However it does not have to be. When a prospective client
approaches me and asks how I can help them get a great workout
with results, but without the time commitment; I just smile and
introduce them to Multifunctional Training. Multifunctional
Training, which also consists of many core training components,
is the concept of working multiple muscle groups in a single
exercise. Multifunctional Training is a great way to work
multiple groups, which allows for a shorter workout time,
because time is no longer spent working one muscle group at a
time. While, single muscle isolation is great for body builders
or those who are trying to build or shape a particular muscle
most people do not need to spend time isolating a muscle with
multiple exercises. With Multifunctional Training you can hit
multiple muscle groups in a just a few exercises.

Multifunctional Training is also a great way to build balance
and coordination, an especially important aspect of training for
athletes. Athletes can gain explosiveness using multifunctional
training, increasing the weight as they become more comfortable.
Many multifunctional exercises replicate the movements used in a
game by many sports. Equipment such as the bosu, stability ball,
balance bar, dumbbells, and medicine balls can all be used
during multifunctional training. Because a person is performing
exercises that target more than one muscle, the core area
(abdominal and lower back muscles) are often engaged as well,
during multifunctional training. If a person adds an unstable
surface such as a bosu, stability ball or foam roller,
stabilizer muscles are also engaged which replicates performance
in sports by athletes.

An example of a multifunctional workout would be dumbbell flies
performed on a stability ball with a crunch motion. In this
exercise the chest and deltoid muscles are engaged with the
dumbbell flies, as well as the abdominal muscles when performing
the crunch. Another example is a squat with an over head press
using a medicine ball or dumbbells. Holding the chosen weight
close to the chest a squat is performed, then at the top of the
motion and overhead is done using the selected weight. This
exercise will work all the major leg muscles, the core, as well
as the anterior deltoids.

With Multifunctional Training a strength training workout time
of normally one to one and a half hour can be reduced to about
forty five to thirty minutes. If you wish to learn how to
transform your workout into a more effective fat burning and
muscle training process with out the time consumption, let a
professional help design you a program you can do on your own.

Good balance isn’t just for surfers and skiers. As an MMA fighter, you need good balance to prevent injury, build strength, and control your opponent. Ask your average fitness professional how to train for balance, and he or she will probably recommend you hop aboard a wobble board, balance ball trainer or the like — all unstable-surface training (UST) devices.

But recent research suggests that the practical applications for UST are more limited than wobble-boarders would have us believe.  Doing UST can actually de-power healthy MMA athletes because it’s not functional. (In its truest sense, functional training prepares individuals for the demands of work, daily life and competitive athletics.)  The floor of a typical MMA ring or cage doesn’t move so, unless you’re preparing to surf, skateboard or snowboard, wobble exercises may detract from your goal: performing well on solid ground.

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MMA Nutrition

Stable Surface vs. Instability Recent studies put a group of athletes on a standard stable-surface training program and another group on an unstable-surface program. This research showed that replacing as little as 2 to 3 percent of overall training with unstable-surface training in healthy, trained athletes impaired the development of sprinting speed and vertical jump height.

Why the drop in power? It could be because UST causes you to pronate more quickly and for longer periods of time than does stable ground, putting you constantly in “deceleration mode.” Over time, this could limit how well you can store and release elastic energy in lower-body muscles during running and jumping. Or, UST might simply train you to react tentatively, even when an explosive movement is required.

While the specific reasons UST interferes with power improvements warrant further investigation; our training needs to reflect the demands of our sports. We can’t train slowly on an unstable surface and expect to be fast and powerful on a stable surface. The study that trained on stable surfaces showed significant gains in power tests such as the vertical jump and sprinting speed. It’s no leap of logic, then, to presume it’s beneficial to use that kind of surface during training if we want to jump higher and run faster. Or for MMA: hit hard, sprawl faster, kick higher, or shoot with more speed.

So what can you do to improve your balance? Simply put, you need to challenge your stability while your lower body remains in contact with solid ground. This includes training techniques ranging from single-leg work and asymmetrical loading to applying destabilizing forces while attempting to remain stable.

Train on One Leg. You can incorporate unilateral (single-leg) training into what, for most of us, is a bilateral training world. In other words, keep one foot planted firmly on the ground. Besides strengthening the small stabilizing muscles around your spine, unilateral training helps you build strength equally in both legs (it doesn’t allow for unhealthy compensation patterns the way bilateral training does), strengthening any weak points in the chain. You’ll also reinforce knee-stabilizing muscles, thus preventing knee injury.

Alter Gravity. You can also improve your balance by moving your center of gravity upward or forward. The higher your center of gravity, the less stable you are, which forces those core and intrinsic spinal muscles to work harder to compensate. An object with a lower center of gravity is more stable because more work is required to topple it. To challenge yourself, raise your center of gravity by performing moves with one or both arms above your head or in front of you, he suggests. You challenge yourself more by standing with both feet planted, bringing a barbell to chest level and then raising it overhead. The higher you go, the tougher it is to stabilize.

Close Your Eyes. Closing your eyes during certain exercises can improve your proprioception, which in turn can help prevent injury by increasing your agility and reaction times. By shutting off your sense of sight, you force your neuromuscular system to do all the reacting. Closing your eyes works best when you’re performing the most basic of exercises. Start by closing one eye while you stand still with both feet on the ground, then progress to standing with both eyes closed, standing on one foot with one eye closed, and finally standing on one foot with both eyes closed.

When Is Unstable-Surface Training a Good Idea? There are times when unstable-surface training (UST) is not only helpful, but necessary. Lower-body UST has a ton of merit in those returning from ankle sprains. UST has proven effective time and again when addressing the chronic functional ankle instability found with sprains. This is because UST helps to retrain the peroneals — the muscles on the outsides of your lower legs — to react quickly and prevent future sprains.

UST is great for training your upper body, too. While in sport and life, the lower body is in contact with a stable surface most of the time; the torso and arms are constantly engaged in motion without being anchored to the floor. So it’s appropriate to work the upper body and torso by making them unstable, as long as your feet are solidly planted on the ground. If it’s at or above the hips, you’re in good shape. So, go ahead and do pushups on a BOSU or dumbbell presses using a stability ball as your “bench.”

In recent years several athletes, fitness gurus or personal trainers insist that strength training is where it’s at for both weight-loss, longevity and (of course), muscle building. Some suggest abandoning cardio-vascular exercise altogether.To resolve the cardio vs. strength conundrum, I collected studies and talked to experts to find out how each form of exercise would fare. Whether you want to get lean, burn calories, or win a marathon, I’ve unraveled which type of training you should dedicate your efforts to:

To burn fat, and keep it off:Cardio: On average, cardio has a slight advantage when you account for calories burned during exercise. You’ll burn 10 to 12 calories per minute while running or cycling. Compare this to about 8 to 10 calories per minute lifting weights, according Dr. Wayne Westcott, Ph.D., director of research at South Shore YMCA in Quincy, Massachusetts.Strength training: Weight lifting spikes your metabolism for an hour after your workout. This is when your body arduously recovers from muscle injury. That means that you’ll burn an additional 25% more calories after a strength training session.  For example, if you burned 300 calories while lifting weights you’ll burn an additional 75 calories after you’ve left the gym.  If you hoist heavier weights or rest less than 30 seconds between sets, you can burn even more calories.Additionally, for every pound of muscle that you build into your body, you’ll burn an extra 40 calories a day. That’s about 4 pounds of fat burned per year without doing anything more. Muscle burns about 90% of the calories you consume. Therefore, it is safe to assume that the more muscle you build into your body, the higher your calorie-burning (metabolism) capacity will be. Conclusion: For fat burning – strength training.To relieve stress:Cardio: According to a 2005 study in the European Journal of Sports Science, just 15 minutes of aerobic activity two to three times a week can significantly reduce anxiety.  If you bring that up to 3 – 5 days per week, you can reduce fatigue by almost 50%. According to Dr. Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic, cardio-vascular exercise boosts serotonin levels in the brain.  Serotonin is a key neurotransmitter involved with relieving symptoms of depression.  Strength training: Researchers observe promising results of the mood-altering effects of lifting weights. However, more studies are needed to determine the duration, intensity, and techniques needed to match cardio’s benefits. Conclusion: To relieve stress – cardio.Injury PreventionCardio: Unfortunately, the frequent high-impact and repetitive nature of cardio puts a lot of pressure on your ligaments, joints, tendons, muscles and the cartilage in between. Strength training: According to researchers in a 2006 study of the American Journal of Sports Medicine, a balance-training program reduces the risk of ankle sprains among athletes.  Lead study author Dr. Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison says, “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries.” Functional exercises include lunges, rows, squats, and presses that force you to bend at multiple joints. Involve your core and improve your balance by working on stability balls, Bosu or stability disks. Conclusion: To prevent injuries – strength.LongevityCardio: “Nothing compares with cardio for optimizing longevity. It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer,” says Mike Meyers, Ph.D., an American College of Sports Medicine — certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University.  According to a 2007 study published in the Journal of Internal Medicine, a stronger heart pumps more blood with every beat.  It also circulates oxygen more efficiently throughout your body.  Finally, aerobic activity decreases inflammation around the heart and may increase the “good” cholesterol in your blood by up to 8% in just 8 weeks. Strength training: In a 2006 study conducted by the National Institutes of Health, strength training just twice a week can decrease intra-abdominal fat.  This is the fat that constricts blood vessels and wraps around your organs.Conclusion: To add years to your life – cardio.Improve self-esteemCardio: Athletes have high confidence levels because of the sense of accomplishment they feel whenever they cross the finish line.Strength training: Strength training rushes blood to your muscles, making them expand and appear more toned. Confidence also grows because of lifting heavy weights. Some people get such confidence and self-esteem out of shaping and toning, bodybuilding, and powerlifting, that many of the other benefits are almost secondary for them. In a 2006 study at McMaster University in Ontario, female subjects’ self image improved, particularly by the physical results of increasing the amounts they can lift.Conclusion: To improve self esteem – strengthEndurance and Power Cardio: “The best way to train for an endurance event is by practicing it,” Meyers says. “Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence.”Strength training: Strength training is fundamental in improving speed especially for core and legs.  Plyometrics improves stride power (runners) or pedal power (bikers).  According to Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. Conclusion: To improve endurance and power – draw.