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.
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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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.”
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If you’ve been looking for sound advice on weight loss programs and diet plans, we have some good news for you. We’ve compiled a top ten list of weight loss tips for women. These tips on losing weight are powerful and proven to get results. Best of all, you won’t find any gimmicks or fads here. Only the best, most accurate and scientifically proven health advice made the cut and has been included in this fitness advice guide.
1) Our first weight loss tip for women is simply to exercise consistently. That may seem like common sense, but only 45 percent of adults are actually following their doctor’s advice and getting the recommended minimum: 30 minutes a day, at least four days a week. After only four weeks of inactivity the body begins to shed muscle mass, and aerobic fitness levels start to diminish after missing only two weeks of workouts. That’s why regular, consistent exercise is our first and most important weight loss tip.
2) Don’t focus so much on fast weight loss. Instead, concentrate your efforts on achieving permanent weight loss. While it may be tempting to try the latest fad diet or prescription diet pill, keep in mind that quick weight loss doesn’t always equate to healthy weight loss. As a matter of fact, when you diet without exercising, up to half of the weight you lose could be from muscle mass. Losing muscle is the absolute worst thing you can do when you’re trying to acquire permanent fat loss, so don’t be tempted by the gimmicks promising rapid weight loss. Focus on permanent weight loss through a sensible diet and exercise program, and you’ll be pleased with the long-term results.
3) This weight loss tip is perhaps the best free medical advice you’ll ever receive: Eat your recommended daily allowance of fruits and vegetables before indulging in any treats. This diet tip is so potent because it will help you realize better health in so many different ways. First and foremost, consuming at least five servings of fruits and vegetables each day will help us lose weight because fiber moves fat through our digestive system faster so that less of it is absorbed. High fiber foods also make us feel full sooner and stay in our stomach longer, slowing down our rate of digestion and keeping us feeling full longer. Following this health tip will also lower your risk of several cancers and heart disease.
4) As much as possible, eliminate ‘white’ foods from your diet. High sugar and high carbohydrate foods create an insulin spike that tells our body to start storing fat. They also trigger a blood sugar high, which is inevitably followed by a low. This drop in insulin levels leaves us feeling hungry, tired, and wanting to eat more. Specifically, at the bottom of an insulin crash the body craves more sugar and carbohydrates, setting us up for a vicious weight gain cycle. With this in mind, it’s good advice to simply avoid ‘white’ foods whenever possible. Choose brown rice instead of white, whole wheat bread instead of white, and cut back on goodies made with white processed flour.
5) Actively seek out all the expert advice on health, diet and nutrition that you can find. There are many reputable sources of online medical advice available, and much of it is free. Knowledge is power, and the more you know about weight loss, the more likely it is that you’ll be successful in your efforts. Look for free advice and fitness tips from qualified sources like health club owners, physicians, and certified personal trainers. In short, learn all you can.
6) Get at least eight hours of sleep each night. Research has shown that people who sleep only four hours a night have an 18 percent reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, which triggers hunger. This is one weight loss tip that should be easy for anyone to follow.
7) Drink water. Drink LOTS of water. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies show that a decrease in water will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Why? The kidneys can’t function properly without enough water. When the kidneys don’t function to capacity, some of the work load is taken on by the liver. The liver’s primary function is to metabolize stored fat into usable energy. If the liver has to do some of the kidney’s work, it can’t function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight loss / fat loss stops.
Although it’s not a workout tip or an exercise tip, staying motivated is probably the most effective weight loss advice you’ll ever receive. Since each person in different, motivational techniques will vary. However, many have found that charting fat loss progress to be very encouraging. Others maintain that the single most motivating action is to find a friend and commit to exercise together. Whatever method you choose, find a way to stay motivated if you want to write your own weight loss success story.
9) Essential weight loss advice for a woman is to not exercise like a man. That may sound strange at first, but the fact of the matter is that there are several separate and distinct exercise methods available, and not all are proper for women. In fact, some types of exercise could possibly cause women to gain weight (although any weight gain would be from added muscle, not from fat). For maximum fat loss, women should be engaging in not only aerobic exercise but also in light resistance training.
10) Our final weight loss tip is to carefully select vitamins and supplements to help you attain your fat loss goals. There are a million diet pills and weight loss pills on the market, but the vast majority of them may not be appropriate for you and your personal needs. Instead of buying what you see on the infomercials, take the time to research what’s effective and what’s not. Most importantly, speak with your doctor before beginning any supplement program. Medical research has given us many breakthroughs in the last few decades, and vitamins and supplements can certainly be a valuable tool in your weight loss toolbox. Take the time to investigate the options and choose wisely.
Although there’s a mountain of health advice available today, our Top 10 Weight Loss Tips for Women are the best, most accurate and scientifically proven recommendations at hand. Take them to heart, and you’ll be well on your way towards fat loss success.
Women In The USMC
I spent 6 years in the United States Marine Corps and have to say it was one of the most rewarding experiences I have ever had. When I first told my parents about my decision they had mixed feelings, my father seemed happy but my mother had reservations.
I should say, perhaps some of that came from my mother being ex-Navy (Jarheads and Squids traditionally have friendly rivalry). I also think my mother thought the Marine Corps was too tough for a female to deal with.
The thing about my decision was really that I wanted to do something that not many tried to do, something that was more difficult…..something that would challenge me. When people found out that I was heading to boot-camp, I think many had an idea that I would fail and be home soon. I wish I had been told about what to expect, a guide or book telling me about all the things I was soon to discover.
People would say things like, “You won’t get through training,” or “Maybe you should look at the Air Force,” or “What about college?” All in subtle ways to tell me they thought maybe I just couldn’t make it as a Marine.
Well this is the truth; I was worried about my fitness. I was worried that I couldn’t run, or couldn’t handle the physical fitness. I was worried that I was simply not strong enough….I was worried that, even I had spent weeks preparing, I was still not in good shape. I went online to look for information before going, but it seemed limited about details of the boot camp, training and more.
These are the facts. You are never fit enough to think you can go to USMC boot-camp and get through training solely on what you have done to that point. So then you think what must you do to get fit enough?
The biggest problem for women is that traditionally we have been told not to extend ourselves to the extreme physical workouts. Not to lift weights. Not to take martial arts. Not go overboard in the gym…..in other words, not to train like men!
The problem with that is when you go to boot camp; there is no escape from the physical training. If you think you will be let off the hook simply because you are female….DON’T GO IN THE MARINES!!!!
This is no bullshit…..you will Suffer! You will want to CRY! You will want to hide away and try to slip off to medical. And do you know what will happen if you give the Drill Instructor a passing thought that you might be weak? That you might be unable to make the grade? They will break you. Break your spirit. You cannot let them!
I am not saying the DI’s are monsters…..it is their job to get rid of those who come and are not the best candidates for the Marines. They are there to weed out the people who cannot qualify. Not everyone who goes to boot-camp will succeed. Some women fall out because they cannot adjust to the living situation, cannot adjust to being told what to do and when; cannot take direction; cannot advance through training. Some get sent back to do more training with another platoon; some are released from the military. If you fail the final fitness test chances are you will be let go.
Still it isn’t just the fitness test; there are many other aspects of USMC boot camp that you need to be aware of. The inside tips and advice about what to expect in Marine Boot Camp, the USMC way of doing things, the words to know and how NOT to react to the pressure. Wouldn’t it be nice if you could be prepared? To know about all the different experience you will face? What you will really face in USMC Boot Camp?
Before I went to boot-camp I could run 3 miles under 30 minutes, could do 65 sit-ups in one minute, could do 20 chin-ups and could do the bar hang for 3 minutes….which wasn’t that good. I thought it was good enough. I got my butt kicked……I was exhausted after the first day of physical training. I spent extra time, when we have a free moment, doing more chins and hangs, more sit-ups and trying to make myself stronger. I remember wishing that I had spent some time lifting weights, or doing something more productive to get ready for boot-camp. I remember wishing someone had told me how things really were and what to really expect, but they didn’t.
If you are thinking to join the USMC, trust me, don’t let people bullshit you and say it is easy…..it isn’t! Get in shape, follow a plan, and eat properly.
You will have very little sleep your first week or two, your body will be going through changes and adjusting to a new place and you will have many moments of total stress……add to that the fact that you will struggle with the physical side of things….and you will overload yourself with stress. If you could eliminate one aspect of that adjusting to make your transition a little easier wouldn’t you do it?
USMC fitness tests are the most difficult physical tests in all of the military, you can ask anyone that…..it is common knowledge. It is common knowledge that the Marine Corps doesn’t take just anyone, you have to earn your place….you have to earn the right to be called a Marine…..you have to do your time and carry your load…..so if you are a woman, thinking to go into the Marine Corps…..if you don’t want succeed, don’t want the honor of being called a Marine….then keep doing what you are doing….it makes no difference…..the Marine Corps only wants the best.
If you are a woman, wanting to be a Marine…then do something better, get yourself off the sofa and train….push yourself….become what you want…..Semper Fidelis!
Copyright @ McGibbon 2009 http://www.monkeyspeaks.com/USMC.html
If recent media coverage were any indication, it would appear that virtually nobody in the United States has had any success at losing weight. Crash diets, weight loss pills and get-thin-quick gimmicks are more prevalent than ever, yet two-thirds of our population is still overweight. Even more startling is the fact that approximately one-third of the people in our country are clinically obese.
Yet more and more Americans are finding that weight loss success is not only within their grasp, but also actually easier to achieve than they thought possible.
Due to the rapid growth of women-only circuit-training gyms, women in particular are finding that weight loss is an achievable goal. Workouts just for women have become a common sight from sea to shining sea, with the International Health, Racquet & Sportsclub Association reporting that as of July 2005 there were 26,046 health clubs in the United States (a 10.8 percent increase from just six months previous). Women-only circuit training clubs account for more than one out of every three fitness centers in the nation.
Sales at fitness clubs have also been on the rise. In January 2003, the latest figures available, the industry collectively took in $14.1 billion in revenue, a jump from $13.1 billion a year earlier.
Why has the women-only circuit-training exercise model worked so well? The short answer is that it works. Circuit training is a proven exercise system that, for many women, has proven to be more effective than dieting or nutrition programs alone.
The routine at these ladies express gyms is quick and simple, allowing each woman to progress at her own pace. The ladies exercise in a circle, each at a station. They spend 30 or 45 seconds at each station, either working a hydraulic resistance machine or doing aerobics. The entire routine takes 30 minutes.
Pick Up The Pace is one such gym for women that has carefully tracked the success of its members for years. Deanna S., a member of Pick Up The Pace in Libby, MT, lost 14.75 inches in just one month. Kim M. reduced her body-fat by 4.2 percent in just one month at Pick Up The Pace, while at the same time losing 10.75 pounds of fat.
With results like these, it’s easy to see why this fitness center concept has skyrocketed in popularity with today’s average woman. For perhaps the first time in their lives, women are finding that it’s possible to slim down and tone up in only 30 minutes each day.
What many women see as just a great way to achieve some quick weight loss, others see as a business opportunity. Despite the incredible growth of these hydraulic gyms, there seems to be no shortage of customers. As reported by CNN on 1-14-05 “Americans were expected to spend more than $40 billion in 2004 on weight control pills, gym memberships, diet plans and related foods, estimates Marketdata Enterprises, which studies the weight loss industry.” Furthermore, statistics from the Centers for Disease Control and Prevention (CDC) indicate that 80 percent of overweight individuals and almost 87 percent of obese individuals are trying to lose or maintain their weight.
As reported by mygoals.com, 80 percent of Americans made a New Year’s resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O’Connor, deputy editor of Prevention magazine: “Fifty-nine million people every year resolve to lose weight.”
With so many potential customers, many women seek to start their own circuit-training business only to find themselves discouraged by the typical franchise opportunity. They’re finding that a hydraulic gym franchise such as Curves for Women can be expensive, restrictive, and sometimes difficult to purchase.
According to the International Franchise Association, one of the women-only workout franchises recently announced that they are raising their franchise fee from $9,995 to $12,500. Another franchise package costs anywhere from $85,000 to $225,000, including a $36,000 franchise fee and startup cost. Monthly franchise royalty payments, which can range from $395 to $590 per month, place an additional burden on the franchisee. Assuming that the franchise agreement permits the buyer to use the franchise name for 10 years, the gym owner will be paying approximately $60,000 in royalty payments over the franchise term. These figures can scare off many would-be health club owners.
Many women who do opt to open a circuit-training franchise find that the franchise agreement does not grant them the liberty to add amenities as they wish. Many franchise operations restrict their fitness centers by not allowing them to add tanning, nutrition counseling, supplements, vitamins, massage therapy, body wraps or other extras for which ladies are clamoring.
Relying on good old American made ingenuity, many women entrepreneurs are choosing to either open a completely independent workout center or opt for a license package. While going independent carries the inherent risk of having to reinvent the wheel, it still may be the best option for some women. The other option is to capture most of the benefits of a franchise while at the same time avoiding the financial burdens of that system. This is done with a license package, such as the one offered by Pick Up The Pace 30-Minute Workout For Women.
For many women, getting fit, slender and in shape themselves has not only been good for their health but has also prompted them to enter the fitness market as a gym owner. With obesity rates still climbing, this is a trend that may continue for years to come.
As a Perth boot camp instructor and personal trainer I have been asked by many women about the value of strength training. Very often, many ladies who exercise are worried about becoming larger and heavier from regular strength training. Especially in the area of weight loss, many people do not see how strength training can help in this area. When it comes to weight loss, most people would first think about doing aerobics exercises to burn as much calories as possible to induce weight loss. However, strength training had been a very underrated compliments to cardio training in the success of weight loss, shaping and overall fitness in women. With this article, I shall dispel the most common myths of strength training with women.Strength Training Can Cause Women to Put on Huge Bulky Muscles
This is the most common strength training myth among women. The truth is, women who do strength training will not get bulky muscles as seen in men. This is due to the fact that women have about 15- to 20-fold lower concentration of a muscle-building hormone called testosterone than men do. Without this muscle-building hormone, it is impossible to develop any sort of muscles bulk.Muscle Gained from Strength Training can Convert to Fat when Training Stops
Muscle cannot be converted to fat. Muscle can only shrink due to detraining. Very often, the increased girth sizes in the body are due to increased fat tissues or deposits on the body. This is due to poor diet and lack of exercise in general. In fact, strength training helps increase lean muscle tissue that has a direct influence in the metabolism. With higher metabolism, the body burn more energy in general leading to fat loss.Women Should Avoid Strength Training with High Load
There is no reason for a woman not to train with high load. In fact, the strength training would be deemed as ineffective if insufficient load is imposed on the body. There will no adaptations required in the body to increase more lean muscle tissue, bone mass and connective tissue around the joints. Unfortunately, many women believe that lifting light weights with high volume of repetitions is the way to go for body toning.Women should do a different Strength Training Program than Men
As women are perceived as the weaker gender, it is often suggested that women should stick with weight machines and slow tempo weight lifting to avoid injuries. It is totally untrue as women adapt physiologically to strength training similar to men and no evidence shows that they are more predisposed to injuries just because of gender differences. In fact, women should engaged in similar sort of strength training program if they have similar training goals. The only difference here is that women do not bulk up like the men.
In conclusion, women should never be afraid to train hard with weights because there is no evidence to show any adverse effects of weight training. In truth, there is many benefits for women to do strength training. The benefits range from improved toned, strength to increased metabolism.
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