I have moved my Popular Fitness Blog. You can now find my newer blog submissions at http://www.popularfitness.com/blog/index.html
or by clicking HERE
Friday, August 26, 2005
Thursday, August 11, 2005
Perfect Golf Swing
The Perfect Golf Swing Is Within Your Reach
The perfect golf swing is achievable for any senior golfer!
Actually we have noted in our ongoing programs, a dramatic change in the quality of the games of senior golfers many of whom are achieving the perfect golf swing at their ages and despite relative inexperience on the golf course. Not only that, they are hitting the ball as long as their PGA counterparts. And we are talking about both male and female players.
So how do they do it?
The answer is so simple that it may be a little difficult to believe at first. Actually it is the result of a simple combination of personal coaching on swing mechanics and getting stronger. They do not get stronger as a result of arduous weight training using heavy weights designed to give bulky muscles.
Rather the training ideas have even been described as "enjoyable" by some and the program even involves simple exercises that will not take you away from the office or your work and yet have the potential of helping you reach the perfect golf swing much quicker than you ever thought possible.
Very specific conditioning and training achieve the perfect golf swing and a much better game. Exercises that are not straining but are in fact targeted very specifically at improving the quality of the golf game are responsible for the 'miracles' in junior golf players.
Surely if it works so well with senior citizens, younger golfers should have no problem. Right?
Actually we are also witnessing junior golfers who are also dramatically revolutionizing their game through the same exercises and conditioning which also involves using products recommended by experts and people who earn a living improving ordinary amateur's golf games and helping them towards achieving the perfect golf swing.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country and founder of the net's most comprehensive golf training site - Golf Trainer
The perfect golf swing is achievable for any senior golfer!
Actually we have noted in our ongoing programs, a dramatic change in the quality of the games of senior golfers many of whom are achieving the perfect golf swing at their ages and despite relative inexperience on the golf course. Not only that, they are hitting the ball as long as their PGA counterparts. And we are talking about both male and female players.
So how do they do it?
The answer is so simple that it may be a little difficult to believe at first. Actually it is the result of a simple combination of personal coaching on swing mechanics and getting stronger. They do not get stronger as a result of arduous weight training using heavy weights designed to give bulky muscles.
Rather the training ideas have even been described as "enjoyable" by some and the program even involves simple exercises that will not take you away from the office or your work and yet have the potential of helping you reach the perfect golf swing much quicker than you ever thought possible.
Very specific conditioning and training achieve the perfect golf swing and a much better game. Exercises that are not straining but are in fact targeted very specifically at improving the quality of the golf game are responsible for the 'miracles' in junior golf players.
Surely if it works so well with senior citizens, younger golfers should have no problem. Right?
Actually we are also witnessing junior golfers who are also dramatically revolutionizing their game through the same exercises and conditioning which also involves using products recommended by experts and people who earn a living improving ordinary amateur's golf games and helping them towards achieving the perfect golf swing.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country and founder of the net's most comprehensive golf training site - Golf Trainer
Thursday, July 28, 2005
Cardio Boxing for Super Fitness
Sports scientists agree that cardio-boxing is one of the best forms of exercise because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.
The major benefits of cardio-boxing include:
· Increased Stamina
· Increased Strength
· Increased Speed
· Increased Coordination
Cardio-boxing also promotes a person's well-being by strengthening their self-discipline, and combined with strength training, it's well and truly the total package for self-defence and fitness and usually consists of:
· Adjusted heart rate work
· Actual boxing techniques
The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
Cardio
The best way to measure the effects of an exercise program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.
Now you have your exercising pulse rate or heartbeats per minute. We'll be concentrating at the upper end of your pulse region: the 50% - 70% ranges.
To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.
Don't jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes. Once you're comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.
Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
Boxing
The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We'll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.
Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.
When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer's stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.
Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
Punching
A left jab has many uses, it can be used for both offensive and defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.
At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body.
The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.
Gary Matthews is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at maximumfitness.com
More fitness and health articles and customized fitness programs can be found by visiting Popular Fitness at popularfitness.com
The major benefits of cardio-boxing include:
· Increased Stamina
· Increased Strength
· Increased Speed
· Increased Coordination
Cardio-boxing also promotes a person's well-being by strengthening their self-discipline, and combined with strength training, it's well and truly the total package for self-defence and fitness and usually consists of:
· Adjusted heart rate work
· Actual boxing techniques
The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
Cardio
The best way to measure the effects of an exercise program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.
Now you have your exercising pulse rate or heartbeats per minute. We'll be concentrating at the upper end of your pulse region: the 50% - 70% ranges.
To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.
Don't jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes. Once you're comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.
Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
Boxing
The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We'll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.
Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.
When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer's stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.
Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
Punching
A left jab has many uses, it can be used for both offensive and defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.
At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body.
The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.
Gary Matthews is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at maximumfitness.com
More fitness and health articles and customized fitness programs can be found by visiting Popular Fitness at popularfitness.com
Monday, June 20, 2005
Strength Training Principles and Guidelines
Strength Training Principles and Guidelines
By Chad Tackett
Global Health and Fitness
Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program. This article discusses the importance of forcing blood to your muscles.
Importance of Blood Supply to your Muscles
It is important to understand the value and purpose of targeting or forcing blood to the muscles you are training. Many of the principles we teach have the sole purpose of forcing blood into your muscles. When you use proper lifting technique, you will notice blood racing to the specific muscle you are training. And this is exactly what you want to happen.
When blood is forced into your muscles during your weightlifting program it potentiates the "microtrauma" or tiny little tears in your muscles that we mentioned earlier. When this happens, your muscle tissues repair and rebuild themselves bigger and stronger than they were--if you allow ample resting time. This is why you never train the same muscle group two days in a row; if you do, you cut off the rebuilding process.
You will know that you are using proper form when you feel a warmth, some fatigue, and a "burning" feeling at the end of each set for each muscle group. If you do not get this feeling, you probably need to review the proper form for your exercise. This may be an indication that you are making other common mistakes in your routine that do not allow blood to be fully targeted to the your muscles.
One of the most common mistakes people make is not training their muscle groups in an organized, systematic fashion. Always do every set and every exercise for specific muscle groups together. For example, if your chest routine consists of three sets of bench press, do all three sets, separated by resting periods, and then go on to the next muscle group. Or, if your chest routine consists of two or three different chest exercises, do all of those chest exercises together. Do the Bench Press, then Incline Bench Press, then Flys, for example--until your chest routine is complete. Then you can move on to the next muscle group.
Many people make the mistake of doing a set of Bench Press for their chest, then a set of Biceps Curls, then another set of Bench Press, and then on to another muscle group, and so on. This does not fully target blood into any one muscle group. You are just teasing your chest muscles and then moving on to tease another muscle group without ever targeting enough blood into any muscle group to cause much stimulation for improvement.
Another common mistake is eating right before your training program or eating too soon after your program. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the working muscles. Eating just before or too soon after your workout will not allow you to get enough blood into the muscles you are training.
Think about this: Digestion takes a lot of blood to work effectively. The more blood your body sends to digest your food the less blood is available to go to your muscles, to rebuild and increase strength. You should wait at least 60 minutes after eating before you start your exercise program.
Similarly, do not eat too soon after ending your workout because you want the blood that you just targeted into each specific muscle to remain there as long as possible. If you eat food too soon after your workout, the blood will be forced out of your muscles and into your digestive system. So wait at least 60 minutes after your program before you eat a meal.
Of course you should not go to your workouts hungry; you definitely want nutrients in your system for performance enhancement and energy, but try to eat an hour or more before workouts, and make sure your meal includes foods that are rich in complex carbohydrates and protein and low in fat, sugar, and cholesterol.
1st part of this article courtesy of GHF Online Fitness Program
By Chad Tackett
Global Health and Fitness
Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program. This article discusses the importance of forcing blood to your muscles.
Importance of Blood Supply to your Muscles
It is important to understand the value and purpose of targeting or forcing blood to the muscles you are training. Many of the principles we teach have the sole purpose of forcing blood into your muscles. When you use proper lifting technique, you will notice blood racing to the specific muscle you are training. And this is exactly what you want to happen.
When blood is forced into your muscles during your weightlifting program it potentiates the "microtrauma" or tiny little tears in your muscles that we mentioned earlier. When this happens, your muscle tissues repair and rebuild themselves bigger and stronger than they were--if you allow ample resting time. This is why you never train the same muscle group two days in a row; if you do, you cut off the rebuilding process.
You will know that you are using proper form when you feel a warmth, some fatigue, and a "burning" feeling at the end of each set for each muscle group. If you do not get this feeling, you probably need to review the proper form for your exercise. This may be an indication that you are making other common mistakes in your routine that do not allow blood to be fully targeted to the your muscles.
One of the most common mistakes people make is not training their muscle groups in an organized, systematic fashion. Always do every set and every exercise for specific muscle groups together. For example, if your chest routine consists of three sets of bench press, do all three sets, separated by resting periods, and then go on to the next muscle group. Or, if your chest routine consists of two or three different chest exercises, do all of those chest exercises together. Do the Bench Press, then Incline Bench Press, then Flys, for example--until your chest routine is complete. Then you can move on to the next muscle group.
Many people make the mistake of doing a set of Bench Press for their chest, then a set of Biceps Curls, then another set of Bench Press, and then on to another muscle group, and so on. This does not fully target blood into any one muscle group. You are just teasing your chest muscles and then moving on to tease another muscle group without ever targeting enough blood into any muscle group to cause much stimulation for improvement.
Another common mistake is eating right before your training program or eating too soon after your program. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the working muscles. Eating just before or too soon after your workout will not allow you to get enough blood into the muscles you are training.
Think about this: Digestion takes a lot of blood to work effectively. The more blood your body sends to digest your food the less blood is available to go to your muscles, to rebuild and increase strength. You should wait at least 60 minutes after eating before you start your exercise program.
Similarly, do not eat too soon after ending your workout because you want the blood that you just targeted into each specific muscle to remain there as long as possible. If you eat food too soon after your workout, the blood will be forced out of your muscles and into your digestive system. So wait at least 60 minutes after your program before you eat a meal.
Of course you should not go to your workouts hungry; you definitely want nutrients in your system for performance enhancement and energy, but try to eat an hour or more before workouts, and make sure your meal includes foods that are rich in complex carbohydrates and protein and low in fat, sugar, and cholesterol.
1st part of this article courtesy of GHF Online Fitness Program
Wednesday, June 15, 2005
Golf Specific Strength Training
In every sport you must use training techniques that are appropriate. This is called sport specific training. Likewise in golf, to improve your game or be the best you can be you, must train accordingly. This article discusses the importance of using strength training exercises specific for golfers to improve your golf game.
How Golf Specific Strength Training Will Demolish Your Competitors Within 30 Days!
Mike Pedersen, CPT
It's no secret that improving your strength specific to golf can put you heads and tails above your playing partners and competitors. Why do you think all the Pros are doing it?
Golf is no longer just the leisure game it used to be. It is now recognized as an athletic sport. As with all other athletic sports, your body's strength plays a crucial part in how well you play the game.
FACT:
A stronger body plays better golf. Most strength-building workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to hit longer -- and straighter -- drives with less effort and hit more accurate shots, which will consequently lower your scores.
GOLF TIP: Strengthen Your Back and Prevent Low Back Pain -- so that you can play 18 holes without fatigue.
Did you know that doing even just one exercise will greatly improve the strength of your back so that you will be able to play 18 holes, or hit balls all day without any pain?
I call this powerful little exercise the "Lying Superman." You won't believe the amazing difference this exercise can make in your strength until you actually do it -- so go for it! All you have to do is lie on your stomach on the floor with your hands at your sides. Raise both your upper body (chest), arms and legs as high as you can. Hold it for a count of 10. And that's it! Just do this simple exercise for 2 sets every day and you can say goodbye to low back pain!
Playing golf at an optimum level requires muscular strength, power, and endurance. Contrary to what most people think, long practice sessions and hitting hundreds of balls will not improve these components. In fact, they will only result in physical injuries (from overuse) and a great deal of frustration.
Benefits of Golf-Specific Strength Training
Strength training is the obvious solution for taking your golf game to the next level. The benefits of golf-specific strength training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Therefore, it is advantageous for golfers of all ages and fitness levels to start a strength training program.
The "Lying Superman" is just one of the many results-producing exercises compiled into one revolutionary golf fitness program that I personally designed for golfers, and which I've trademarked the Power Performance Program.
Do You Need Guidance In Your Pursuit For A Better Game?
Our experts and myself will help you quickly achieve the swing and game you've been looking for. It's amazing to see how quickly a golfer can improve, with simple and easy exercises done in their home.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country. Mike Pedersen's online golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
How Golf Specific Strength Training Will Demolish Your Competitors Within 30 Days!
Mike Pedersen, CPT
It's no secret that improving your strength specific to golf can put you heads and tails above your playing partners and competitors. Why do you think all the Pros are doing it?
Golf is no longer just the leisure game it used to be. It is now recognized as an athletic sport. As with all other athletic sports, your body's strength plays a crucial part in how well you play the game.
FACT:
A stronger body plays better golf. Most strength-building workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to hit longer -- and straighter -- drives with less effort and hit more accurate shots, which will consequently lower your scores.
GOLF TIP: Strengthen Your Back and Prevent Low Back Pain -- so that you can play 18 holes without fatigue.
Did you know that doing even just one exercise will greatly improve the strength of your back so that you will be able to play 18 holes, or hit balls all day without any pain?
I call this powerful little exercise the "Lying Superman." You won't believe the amazing difference this exercise can make in your strength until you actually do it -- so go for it! All you have to do is lie on your stomach on the floor with your hands at your sides. Raise both your upper body (chest), arms and legs as high as you can. Hold it for a count of 10. And that's it! Just do this simple exercise for 2 sets every day and you can say goodbye to low back pain!
Playing golf at an optimum level requires muscular strength, power, and endurance. Contrary to what most people think, long practice sessions and hitting hundreds of balls will not improve these components. In fact, they will only result in physical injuries (from overuse) and a great deal of frustration.
Benefits of Golf-Specific Strength Training
Strength training is the obvious solution for taking your golf game to the next level. The benefits of golf-specific strength training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Therefore, it is advantageous for golfers of all ages and fitness levels to start a strength training program.
The "Lying Superman" is just one of the many results-producing exercises compiled into one revolutionary golf fitness program that I personally designed for golfers, and which I've trademarked the Power Performance Program.
Do You Need Guidance In Your Pursuit For A Better Game?
Our experts and myself will help you quickly achieve the swing and game you've been looking for. It's amazing to see how quickly a golfer can improve, with simple and easy exercises done in their home.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country. Mike Pedersen's online golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
Friday, June 10, 2005
Nutrition Savvy Seven Simple Ways to Eat Healthy
Nutrition Savvy Seven Simple Ways to Eat Healthy (with Strawberry Orange Sorbet recipe)
By Monique N. Gilbert, B.Sc.
The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .
• Healthy proteins provide the ammino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
• Unhealthy proteins are loadded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
• Healthy fats are unsaturated faats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
• Unhealthy fats are saturateed fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy carbohydrates aree high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.
Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings
Copyright © Monique N. Gilbert. All rights reserved.
Author Bio. . .
Monique N. Gilbert, B.Sc. has received international recognition for helping people get healthy, manage stress, lose weight and keep it off. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy living. For more information, visit her website - MoniqueNGilbert.com/
Please visit PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
By Monique N. Gilbert, B.Sc.
The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .
• Healthy proteins provide the ammino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
• Unhealthy proteins are loadded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
• Healthy fats are unsaturated faats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
• Unhealthy fats are saturateed fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy carbohydrates aree high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.
Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings
Copyright © Monique N. Gilbert. All rights reserved.
Author Bio. . .
Monique N. Gilbert, B.Sc. has received international recognition for helping people get healthy, manage stress, lose weight and keep it off. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy living. For more information, visit her website - MoniqueNGilbert.com/
Please visit PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Wednesday, June 08, 2005
SnowPack - Cold Therapy for Active Lives
For Women Why Ice Is Nice
Ice therapy is a women’s best friend. Really! I'm not kidding. When it comes to alternative medicine, using ice is an easy, drug-free and inexpensive therapy right out of your freezer. The simple technique of ‘icing’ is used to lessen pain and decrease inflammation, but it has many more uses, particularly for women.
Injury treatment -- For sports and overuse injuries. R.I.C.E. therapy (rest-ice-compression-elevation) is the recommended method to treat muscle and joint pain, strains and sprains. Many athletes also use ice therapy as preventative treatment after a workout. Did you know that women’s risk of developing ACL injuries is four times greater then men? Always have ice therapy on hand after a marathon or off the slopes, in case your anterior cruciated ligament decides now’s the time to act up.
Comfort back pain -- Forty-one percent, or 10 million women a year, suffer from back pain. The major causes for women’s back pain are housework and gardening. Cool lower back pain with ice therapy. It’s an easy, immediate relief for nagging pain after you've been pulling weeds or lugging groceries.
Ease migraine headache pain -- Every woman experiences migraines at some point in their life. It might be part of your monthly cycle or a symptom of menopause. Ice therapy is a proven remedy for migraine relief. Lie down for five to ten minutes and place an ice pack behind your neck, on your forehead or temples. Ice naturally reduces inflammation and numbs pain, decreasing the effect of migraines and easing you into relief without the use of drugs.
Chill hot flashes and night sweats -- 80% of women will experience body heat fluctuations during menopause. Nothing chills a hot flash like an ice pack! Keep a chilled pack in an insulated tote next to your bed at night, ready when a flush of heat wakes you up.
Family first aid and home emergencies -- If you have children or an accident-prone husband, an ice pack in the freezer is a necessity. Considered the first line of treatment to use for bumps, bruises, sprains, black eyes, strains or minor burns, ice therapy is a must for home emergencies.
Reduce swelling after surgery -- Whether it’s cosmetic, reconstructive, or joint replacement all will result in postoperative swelling and bruising. Ice therapy is recommend by most doctors to decrease inflammation and bruising after surgery.
Reduce puffy eyes -- Not enough sleep? Allergies? Ice therapy relieves puffy, swollen eyes with a little TLC.
Cool minor burns and treat insect bites -- Like to garden, but hate sunburn and bugs bites? Summer sun and pesky bugs won't get the best of you when you use ice therapy. Wrap an ice pack in a towel for a cold compress to gently cool sunburned skin. (But don't use on skin that has blistered seek medical attention for damaged skin.) Take the sting out of bug bites, by using an ice massage directly on the bite for 5 to 10 minutes. It will numb pain, relieve some of the itching, and reduce swollen bumps caused by the bite.
Let ice be nice to you!
Disclaimer This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack Cold Therapy products. Ms. Roach has recently developed a take-with-you ice therapy kit for women, with a percentage of the proceeds being donated to the Women’s Information Network Against Breast Cancer (WIN ABC). Learn more about the benefits of cold therapy at http://www.snowpackusa.com
Please also visit: https://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Ice therapy is a women’s best friend. Really! I'm not kidding. When it comes to alternative medicine, using ice is an easy, drug-free and inexpensive therapy right out of your freezer. The simple technique of ‘icing’ is used to lessen pain and decrease inflammation, but it has many more uses, particularly for women.
Injury treatment -- For sports and overuse injuries. R.I.C.E. therapy (rest-ice-compression-elevation) is the recommended method to treat muscle and joint pain, strains and sprains. Many athletes also use ice therapy as preventative treatment after a workout. Did you know that women’s risk of developing ACL injuries is four times greater then men? Always have ice therapy on hand after a marathon or off the slopes, in case your anterior cruciated ligament decides now’s the time to act up.
Comfort back pain -- Forty-one percent, or 10 million women a year, suffer from back pain. The major causes for women’s back pain are housework and gardening. Cool lower back pain with ice therapy. It’s an easy, immediate relief for nagging pain after you've been pulling weeds or lugging groceries.
Ease migraine headache pain -- Every woman experiences migraines at some point in their life. It might be part of your monthly cycle or a symptom of menopause. Ice therapy is a proven remedy for migraine relief. Lie down for five to ten minutes and place an ice pack behind your neck, on your forehead or temples. Ice naturally reduces inflammation and numbs pain, decreasing the effect of migraines and easing you into relief without the use of drugs.
Chill hot flashes and night sweats -- 80% of women will experience body heat fluctuations during menopause. Nothing chills a hot flash like an ice pack! Keep a chilled pack in an insulated tote next to your bed at night, ready when a flush of heat wakes you up.
Family first aid and home emergencies -- If you have children or an accident-prone husband, an ice pack in the freezer is a necessity. Considered the first line of treatment to use for bumps, bruises, sprains, black eyes, strains or minor burns, ice therapy is a must for home emergencies.
Reduce swelling after surgery -- Whether it’s cosmetic, reconstructive, or joint replacement all will result in postoperative swelling and bruising. Ice therapy is recommend by most doctors to decrease inflammation and bruising after surgery.
Reduce puffy eyes -- Not enough sleep? Allergies? Ice therapy relieves puffy, swollen eyes with a little TLC.
Cool minor burns and treat insect bites -- Like to garden, but hate sunburn and bugs bites? Summer sun and pesky bugs won't get the best of you when you use ice therapy. Wrap an ice pack in a towel for a cold compress to gently cool sunburned skin. (But don't use on skin that has blistered seek medical attention for damaged skin.) Take the sting out of bug bites, by using an ice massage directly on the bite for 5 to 10 minutes. It will numb pain, relieve some of the itching, and reduce swollen bumps caused by the bite.
Let ice be nice to you!
Disclaimer This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack Cold Therapy products. Ms. Roach has recently developed a take-with-you ice therapy kit for women, with a percentage of the proceeds being donated to the Women’s Information Network Against Breast Cancer (WIN ABC). Learn more about the benefits of cold therapy at http://www.snowpackusa.com
Please also visit: https://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Tuesday, June 07, 2005
“Bodybuilding Sins” That Cause Back Pain and Missed Workouts
“Bodybuilding Sins” That Cause Back Pain and Missed Workouts Part 5
by Jesse Cannone, CFT, CPRS
Article #5 - Rest, Recovery and Injury Prevention
Many of the injuries that bodybuilders suffer from could be easily prevented just by allowing the body enough time to rest…
While most bodybuilders dread hearing the word “rest”, many fail to realize that there is far more to rest than just avoiding overtraining. When you perform a tough workout you not only stress that muscle or muscle group, you also place stress on the cardiovascular, neuromuscular and components of the immune system…
For example, many bodybuilders will train their chest 2-3 times a week and spend an hour or more performing dozens of exercises just for the pecs…
While this may sound ok to some, when you add in the stress of other workouts it can quickly add up to too much stress in one or more ways. I hear bodybuilders all the time say “I let my body rest by splitting up my workouts” and “I worked chest yesterday so today I’ll train my back”… that’s NOT rest!
When you train your back, your chest still gets worked, stressed and it also slows down your bodies ability to recover from stress and repair damage from previous workouts…
So don’t kid yourself and think that you can train this way over the long term… it may take years or just a few weeks, but sooner or later your body will break down!
Let me give you a real life example from my experience…
I, like nearly every single bodybuilder out there, created muscle imbalance unknowingly by following the workouts recommended in all the books, magazines, etc…
I trained 4,5 and sometimes even 6 days a week and thought that I was resting enough by splitting my workouts… to make a long story short, after just a few years I had tendonitis in both triceps because I worked chest, tri’s and shoulder too often, too intensely and didn’t balance out my training…
I also had lower and middle back pain, knee problems and IT band tendonitis because my lower body workouts weren’t balanced… I spent too much time doing heavy squatting, too often and neglected important muscles…
These injuries stayed with me for months, years and I still can have an occasional flare up if I don’t stay consistent with a balanced training program. I was able to create all this damage by the age of 22… I am now 28 and will have to spend the rest of my life trying to prevent these old injuries from coming back and causing more pain and problems…
Don’t do what I did! And if you already have, you better act fast and take a serious look at your training and your goals because if you don’t, you will spend the rest of your life in pain and frustrated by all the injuries, big and small.
So here’s my…
5-Step Formula for Quickly Eliminating and Preventing Aches, Pains and Injuries
Step 1. Rest and Recovery
The first thing you need to do is REST! And no, I don’t mean take a day or two off… I mean no workouts for at least a week or more… you need to give your body a chance to reduce the inflammation before you can begin work on eliminating or correcting the cause of the problem.
You may also want to use things like a heating pad, hot tub or massage to help reduce the inflammation and speed up the healing and recovery…
Step 2. Identify Muscle Imbalances
The next thing you need to do is find out which muscle imbalances have created your injury or are causing your pain and work towards correcting them… you can do this quickly and easily by performing physical assessments in which you are looking for strength and flexibility imbalances in all opposing muscle groups.
You can do these assessments yourself and they are covered in our Lose the back pain video
Step 3. Increase Flexibility in Tight Muscles with Targeted Stretching
In order to correct a muscle imbalance, you need to increase the flexibility and range of motion in the muscles that are too tight and causing a problem.
As we discussed in the previous articles, you have got to know what muscles NEED to be stretched before you start stretching. General stretching may or may not help… it may even make things worse! You have got to target the right areas and the only way to ensure that you are, is to do assessments and find out.
Step 4. Strengthen Weak Muscles with Targeted Strength Exercises
The other major step in correcting muscle imbalances is to strength the weak muscles that are being overpowered by the strong and tight opposing muscle(s).
The same is also true for strengthening… you have to make sure that you choose the right exercises and the only way to know for sure is thru assessments… don’t use guesswork when choosing exercises!
Step 5. Monitor and Modify Your Program
The key to long term pain relief and injury prevention is to consistently monitor your progress and adjust your program… for example, as you work on correcting and preventing muscle imbalances the strength and flexibility of your muscles will change and therefore, you must then re-assess and change your program and workouts accordingly.
You will typically see changes in your strength, flexibility and bio-mechanics in as little as 2-4 weeks so I recommend that you re-assess yourself at least every 4-6 weeks.
So there you have it… 5 simple steps that you can take right now to work on eliminating any pain or injuries you currently have AND make sure you never create any new ones to deal with in the future.
Following these steps will not only help you eliminate aches, pains and injuries and it will also allow you to train more intensely and productively to get you the results you want.
Hope you enjoyed and benefited from this article series and we look forward to hearing of your success.
-------------------
Article courtesy of Jesse Cannone of Achieve Fitness. Find out exactly what’s causing your back pain and injuries and the steps you need to take to quickly get rid of your pain and become injury free.
by Jesse Cannone, CFT, CPRS
Article #5 - Rest, Recovery and Injury Prevention
Many of the injuries that bodybuilders suffer from could be easily prevented just by allowing the body enough time to rest…
While most bodybuilders dread hearing the word “rest”, many fail to realize that there is far more to rest than just avoiding overtraining. When you perform a tough workout you not only stress that muscle or muscle group, you also place stress on the cardiovascular, neuromuscular and components of the immune system…
For example, many bodybuilders will train their chest 2-3 times a week and spend an hour or more performing dozens of exercises just for the pecs…
While this may sound ok to some, when you add in the stress of other workouts it can quickly add up to too much stress in one or more ways. I hear bodybuilders all the time say “I let my body rest by splitting up my workouts” and “I worked chest yesterday so today I’ll train my back”… that’s NOT rest!
When you train your back, your chest still gets worked, stressed and it also slows down your bodies ability to recover from stress and repair damage from previous workouts…
So don’t kid yourself and think that you can train this way over the long term… it may take years or just a few weeks, but sooner or later your body will break down!
Let me give you a real life example from my experience…
I, like nearly every single bodybuilder out there, created muscle imbalance unknowingly by following the workouts recommended in all the books, magazines, etc…
I trained 4,5 and sometimes even 6 days a week and thought that I was resting enough by splitting my workouts… to make a long story short, after just a few years I had tendonitis in both triceps because I worked chest, tri’s and shoulder too often, too intensely and didn’t balance out my training…
I also had lower and middle back pain, knee problems and IT band tendonitis because my lower body workouts weren’t balanced… I spent too much time doing heavy squatting, too often and neglected important muscles…
These injuries stayed with me for months, years and I still can have an occasional flare up if I don’t stay consistent with a balanced training program. I was able to create all this damage by the age of 22… I am now 28 and will have to spend the rest of my life trying to prevent these old injuries from coming back and causing more pain and problems…
Don’t do what I did! And if you already have, you better act fast and take a serious look at your training and your goals because if you don’t, you will spend the rest of your life in pain and frustrated by all the injuries, big and small.
So here’s my…
5-Step Formula for Quickly Eliminating and Preventing Aches, Pains and Injuries
Step 1. Rest and Recovery
The first thing you need to do is REST! And no, I don’t mean take a day or two off… I mean no workouts for at least a week or more… you need to give your body a chance to reduce the inflammation before you can begin work on eliminating or correcting the cause of the problem.
You may also want to use things like a heating pad, hot tub or massage to help reduce the inflammation and speed up the healing and recovery…
Step 2. Identify Muscle Imbalances
The next thing you need to do is find out which muscle imbalances have created your injury or are causing your pain and work towards correcting them… you can do this quickly and easily by performing physical assessments in which you are looking for strength and flexibility imbalances in all opposing muscle groups.
You can do these assessments yourself and they are covered in our Lose the back pain video
Step 3. Increase Flexibility in Tight Muscles with Targeted Stretching
In order to correct a muscle imbalance, you need to increase the flexibility and range of motion in the muscles that are too tight and causing a problem.
As we discussed in the previous articles, you have got to know what muscles NEED to be stretched before you start stretching. General stretching may or may not help… it may even make things worse! You have got to target the right areas and the only way to ensure that you are, is to do assessments and find out.
Step 4. Strengthen Weak Muscles with Targeted Strength Exercises
The other major step in correcting muscle imbalances is to strength the weak muscles that are being overpowered by the strong and tight opposing muscle(s).
The same is also true for strengthening… you have to make sure that you choose the right exercises and the only way to know for sure is thru assessments… don’t use guesswork when choosing exercises!
Step 5. Monitor and Modify Your Program
The key to long term pain relief and injury prevention is to consistently monitor your progress and adjust your program… for example, as you work on correcting and preventing muscle imbalances the strength and flexibility of your muscles will change and therefore, you must then re-assess and change your program and workouts accordingly.
You will typically see changes in your strength, flexibility and bio-mechanics in as little as 2-4 weeks so I recommend that you re-assess yourself at least every 4-6 weeks.
So there you have it… 5 simple steps that you can take right now to work on eliminating any pain or injuries you currently have AND make sure you never create any new ones to deal with in the future.
Following these steps will not only help you eliminate aches, pains and injuries and it will also allow you to train more intensely and productively to get you the results you want.
Hope you enjoyed and benefited from this article series and we look forward to hearing of your success.
-------------------
Article courtesy of Jesse Cannone of Achieve Fitness. Find out exactly what’s causing your back pain and injuries and the steps you need to take to quickly get rid of your pain and become injury free.
Friday, June 03, 2005
Weight Training Workouts That Work - Fitness Book Review
WEIGHT TRAINING WORKOUTS THAT WORK Vol. I & II - Book Review
by James Orvis
Book Review by Shirley Roe, www.allbooksreviews.com
This 12- week program is designed to increase lean muscle tissue and burn fat.
The book is laid out in weekly workouts increasing the number of sets over a chosen time. It includes charts for the reader to document their own progress as they work through the book. Little anecdotes of inspiration are sprinkled throughout.
In order to gain some insight from fitness professionals, this reviewer passed the two-volume set on to two people in the industry. The following are their comments.
Laura Hodge, Fitness Instructor Specialist had these comments after reading the books. "It would be my suggestion that the author include more cardio in order to promote fat burning. The program is well laid out however there is no reference to page numbers for the specific exercises making it less convenient to use than it could be."
James Krywan, Personal Trainer stated "I feel this book is geared more to beginners and amateur athletes due to its simple non-technical nature. Professionals would like to see more reference to muscle anatomy and the use of proper terms i.e. pectoralis major rather than chest."
On the whole both experts felt that this was a well written, well thought out program for weight training workouts for the general public.
Author James Orvis is a certified personal trainer. He has used his personal experience with clients in health clubs, corporations and private training sessions to design his system for maximum results.
For more fitness book reviews, visit popularfitness.com
by James Orvis
Book Review by Shirley Roe, www.allbooksreviews.com
This 12- week program is designed to increase lean muscle tissue and burn fat.
The book is laid out in weekly workouts increasing the number of sets over a chosen time. It includes charts for the reader to document their own progress as they work through the book. Little anecdotes of inspiration are sprinkled throughout.
In order to gain some insight from fitness professionals, this reviewer passed the two-volume set on to two people in the industry. The following are their comments.
Laura Hodge, Fitness Instructor Specialist had these comments after reading the books. "It would be my suggestion that the author include more cardio in order to promote fat burning. The program is well laid out however there is no reference to page numbers for the specific exercises making it less convenient to use than it could be."
James Krywan, Personal Trainer stated "I feel this book is geared more to beginners and amateur athletes due to its simple non-technical nature. Professionals would like to see more reference to muscle anatomy and the use of proper terms i.e. pectoralis major rather than chest."
On the whole both experts felt that this was a well written, well thought out program for weight training workouts for the general public.
Author James Orvis is a certified personal trainer. He has used his personal experience with clients in health clubs, corporations and private training sessions to design his system for maximum results.
For more fitness book reviews, visit popularfitness.com
Thursday, May 19, 2005
Lower Back Extension Exercise
This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere, even at your office. Many people neglect to do exercises that focus on your lower back. Your lower back, Erector Spinae, supports your upper body and affects almost every sport and every day activity that you do. It is important that you exercise this part of the body. The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating or preventing lower back pain.
If you sit on a chair all day, you may be experiencing tight or sore back muscles. To eliminate these nagging minor pains, perform this exercise 2-3 times per week consisting of 2 sets of 15 repetitions. This is an exercise also recommended by chiropractors and doctors. I've also seen variations of this exercise done in Pilates and Yoga. If you do constantly have back pains, it is advisable that you consult with your doctor before attempting this exercise.
Method of Performance
Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down. Slowly raise yourself up from your torso as far as you can go but do not over-extend. Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Now slowly lower yourself back to the floor. Don't forget to breathe. Do about 2 sets slowly consisting of 12-15 reps, 2 to 3 times per week.
Variations
This exercise can also be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective and safer. Using a vertical bench may also put undue strain on your back.
For more exercises and video exercise demonstrations, visit PopularFitness.com
If you sit on a chair all day, you may be experiencing tight or sore back muscles. To eliminate these nagging minor pains, perform this exercise 2-3 times per week consisting of 2 sets of 15 repetitions. This is an exercise also recommended by chiropractors and doctors. I've also seen variations of this exercise done in Pilates and Yoga. If you do constantly have back pains, it is advisable that you consult with your doctor before attempting this exercise.
Method of Performance
Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down. Slowly raise yourself up from your torso as far as you can go but do not over-extend. Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Now slowly lower yourself back to the floor. Don't forget to breathe. Do about 2 sets slowly consisting of 12-15 reps, 2 to 3 times per week.
Variations
This exercise can also be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective and safer. Using a vertical bench may also put undue strain on your back.
For more exercises and video exercise demonstrations, visit PopularFitness.com
Monday, May 16, 2005
Exercise Program
Exercise Program
The exercise program you choose depends entirely on your fitness goals. The exercises you will be doing and the approach you take in performing these exercises will depend on whether you wish to gain muscle and strength, tone and lose weight or just stay in shape and be healthy. I will briefly describe a sample exercise program that can be adapted for all people regardless of their age or fitness objectives.
If you are looking to build muscle or strength via a bodybuilding routine, stick to 4-5 sets of 10-12 repetitions. Focus on the positive and negative of each movement of each repetition. Gradually increase the weight as you work out to force your muscles to work. Otherwise your muscles will become programmed, accustomed to the same weight and you will no longer experience any gains. There are many approaches and techniques that can be used in bodybuilding. Experiment and use the best one that fits you. An excellent book about weight training and bodybuilding that discusses many different techniques to working out is The Weider System of Bodybuilding. You can find it on my site.
If you are looking to tone or just stay in shape and be healthy, an exercise program combining weight training and a cardiovascular workout is appropriate for you. When you are exercising with weights, 3-4 sets of 12-15 repetitions at a reasonable weight would be appropriate. Combine this with a some cardio exercise 1-2 times a week such as riding an exercise bike or elliptical machine or by joining classes at your gym. It is difficult to show on this web page in great detail exactly what you should be doing. For custom exercise programs I highly recommend Global, Health and Fitness
Here is a sample exercise program that can be modified to fit any person's fitness goals. Remember that you can change the order and incorporate different exercises for each body part on weekly basis. I encourage this to prevent boredom and your body getting used to the same routine.
Before beginning your workout, you should warm up for 5 - 10 minutes on an exercise bike or treadmill. This will prevent you from pulling muscles or injuring yourself. For a cool-down, you can perform stretching exercises.
Day 1
Back Exercises:
Behind the neck lateral pulldown 3-5 sets 10 - 15 repetitions
Seated pully rowing 3-5 sets 10 - 15 repetitions
Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions
One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions
Triceps:
Pulley pushdown with handle 3-5 sets 10 - 15 repetitions
Behind the head rope triceps extesion 3-5 sets 10 - 15 repetitions
Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions
Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Lower back extensions 2 sets of 12 repetitions
Day 2
Chest
Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions
Incline dumbbell press 3-5 sets 10 - 15 repetitions
Cable crossovers 3-5 sets 10 - 15 repetitions
Flyes 3-4 sets 10 - 15 repetitions
Biceps:
Seated bicep curl
Incline bicep dumbbell curl
Hammer bicep curl
Cardiovascular Exercise
Day 3
Shoulders
Seated behind the neck shoulder press 3-4 sets 10 - 15 repetitions
Upright cable rowing 3-5 sets 10 - 15 repetitions
Dumbbell side lateral 3-5 sets 10 - 15 repetitions
Arnold press 3-4 sets 10 - 15 repetitions
Forearms:
Forearm curl 3-4 sets 12-15 repetitions
Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Lower back extensions 2 sets of 12 repetitions
Day 4
Legs:
Leg extensions 4 sets, 12-15 repetitions
Leg press 4 sets, 12-15 repetitions
Calf raises 5 sets, 15 repetitions
Hamstring curl 4 sets, 12-15 repetitions
Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Cardiovascular Exercise
These are just general workout guidelines. You really need to consider what ideally suits you best. If you need more help or for customized exercise programs visit popularfitness.com
The exercise program you choose depends entirely on your fitness goals. The exercises you will be doing and the approach you take in performing these exercises will depend on whether you wish to gain muscle and strength, tone and lose weight or just stay in shape and be healthy. I will briefly describe a sample exercise program that can be adapted for all people regardless of their age or fitness objectives.
If you are looking to build muscle or strength via a bodybuilding routine, stick to 4-5 sets of 10-12 repetitions. Focus on the positive and negative of each movement of each repetition. Gradually increase the weight as you work out to force your muscles to work. Otherwise your muscles will become programmed, accustomed to the same weight and you will no longer experience any gains. There are many approaches and techniques that can be used in bodybuilding. Experiment and use the best one that fits you. An excellent book about weight training and bodybuilding that discusses many different techniques to working out is The Weider System of Bodybuilding. You can find it on my site.
If you are looking to tone or just stay in shape and be healthy, an exercise program combining weight training and a cardiovascular workout is appropriate for you. When you are exercising with weights, 3-4 sets of 12-15 repetitions at a reasonable weight would be appropriate. Combine this with a some cardio exercise 1-2 times a week such as riding an exercise bike or elliptical machine or by joining classes at your gym. It is difficult to show on this web page in great detail exactly what you should be doing. For custom exercise programs I highly recommend Global, Health and Fitness
Here is a sample exercise program that can be modified to fit any person's fitness goals. Remember that you can change the order and incorporate different exercises for each body part on weekly basis. I encourage this to prevent boredom and your body getting used to the same routine.
Before beginning your workout, you should warm up for 5 - 10 minutes on an exercise bike or treadmill. This will prevent you from pulling muscles or injuring yourself. For a cool-down, you can perform stretching exercises.
Day 1
Back Exercises:
Behind the neck lateral pulldown 3-5 sets 10 - 15 repetitions
Seated pully rowing 3-5 sets 10 - 15 repetitions
Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions
One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions
Triceps:
Pulley pushdown with handle 3-5 sets 10 - 15 repetitions
Behind the head rope triceps extesion 3-5 sets 10 - 15 repetitions
Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions
Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Lower back extensions 2 sets of 12 repetitions
Day 2
Chest
Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions
Incline dumbbell press 3-5 sets 10 - 15 repetitions
Cable crossovers 3-5 sets 10 - 15 repetitions
Flyes 3-4 sets 10 - 15 repetitions
Biceps:
Seated bicep curl
Incline bicep dumbbell curl
Hammer bicep curl
Cardiovascular Exercise
Day 3
Shoulders
Seated behind the neck shoulder press 3-4 sets 10 - 15 repetitions
Upright cable rowing 3-5 sets 10 - 15 repetitions
Dumbbell side lateral 3-5 sets 10 - 15 repetitions
Arnold press 3-4 sets 10 - 15 repetitions
Forearms:
Forearm curl 3-4 sets 12-15 repetitions
Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Lower back extensions 2 sets of 12 repetitions
Day 4
Legs:
Leg extensions 4 sets, 12-15 repetitions
Leg press 4 sets, 12-15 repetitions
Calf raises 5 sets, 15 repetitions
Hamstring curl 4 sets, 12-15 repetitions
Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Cardiovascular Exercise
These are just general workout guidelines. You really need to consider what ideally suits you best. If you need more help or for customized exercise programs visit popularfitness.com
Monday, May 09, 2005
Benefits of Online Fitness Programs
There are many benefits of choosing an online fitness program over a live personal trainer. In this article, I will focus on the most important ones. I will also mention and recommend Global Health and Fitness' online fitness program http://www.popularfitness.com/global-fitness.html because in my opinion they are the leaders in this field on the web. Not only have they been online since 1997, more importantly they have helped hundreds of people over the years achieve their fitness goals. They are associated with many well-known fitness-related professionals and have also been featured in numerous fitness articles.
Convenience.
The best thing about the Internet is that information is available when and where you want it - it is interactive and dynamic. These are the reasons why the Internet is ideal for a fitness program and trainers. A true personal trainer that has come of age and that is accessible from your home or office almost any time of the day. Most people cannot afford to have a trainer to offer them guidance and support whenever they need it. With online fitness programs you can receive advice almost any time of the day. Got a question that pops in your head while your at work? You can email the fitness program and receive a prompt reply. Something live personal trainers just cannot do.
Inexpensive and extensive area of expertise.
Most live trainers specialize in general fitness only whereas Global's fitness program includes 30 highly qualified professionals from every fitness-related field. Not only do you receive help with your workouts, but you will receive nutrition advice, injury and rehabilitation training help for a specific sporting event or competition, your medical questions answered, motivational help and more. This is all available at a fraction of the cost that a personal trainer would charge who is limited in knowledge to only his or her field of expertise.
Fitness must be enjoyable.
For any fitness program to be a success, we all know that it needs to be enjoyable. If you are new to fitness or want to start on an exercise program, it is difficult to know where to begin and very time consuming to read and figure out your own fitness program. In the end, it could be very frustrating and boring for you resulting in you giving up. Global's online personal trainer program cuts through all the confusion and teaches you exactly how to achieve the results you want. By eliminating the guesswork, your very own online personal trainer will help you avoid the common mistakes that can waste your time and effort. Their mission is to have you seeing great results as soon as possible. You will soon discover that you can truly enjoy healthy eating and physical activity for the rest of your life.
If you have been exercising for a while and are trying to reach new plateaus, Global can help you by creating an exercise and nutrition program that produces the best results that you are aiming for. By teaching you techniques for making your routine much more effective and personally guiding you step-by-step to achieving new results again and again!
Up-to-date
A fitness program that is frequently updated, thus offering you all the latest reliable research and discoveries in the fitness industry.
Customized and personalized for you.
Global's online personal trainers will customize your very own program based on your fitness level, goals, personal preferences, time and equipment availability, and special limitations and requests.
Tools and Live Chat.
Various tools are also available that outside of a live personal trainer would end up costing you a lot such as video demonstrations, exercise instructions, Protrack software, healthy recipes and shopping lists, online books of the 5 components of optimal health, live chats with online personal trainers and much more. All of which will enhance your learning and assure your success.
These are just some of the numerous benefits of joining an online fitness program.
http://www.popularfitness.com/global-fitness.html
Convenience.
The best thing about the Internet is that information is available when and where you want it - it is interactive and dynamic. These are the reasons why the Internet is ideal for a fitness program and trainers. A true personal trainer that has come of age and that is accessible from your home or office almost any time of the day. Most people cannot afford to have a trainer to offer them guidance and support whenever they need it. With online fitness programs you can receive advice almost any time of the day. Got a question that pops in your head while your at work? You can email the fitness program and receive a prompt reply. Something live personal trainers just cannot do.
Inexpensive and extensive area of expertise.
Most live trainers specialize in general fitness only whereas Global's fitness program includes 30 highly qualified professionals from every fitness-related field. Not only do you receive help with your workouts, but you will receive nutrition advice, injury and rehabilitation training help for a specific sporting event or competition, your medical questions answered, motivational help and more. This is all available at a fraction of the cost that a personal trainer would charge who is limited in knowledge to only his or her field of expertise.
Fitness must be enjoyable.
For any fitness program to be a success, we all know that it needs to be enjoyable. If you are new to fitness or want to start on an exercise program, it is difficult to know where to begin and very time consuming to read and figure out your own fitness program. In the end, it could be very frustrating and boring for you resulting in you giving up. Global's online personal trainer program cuts through all the confusion and teaches you exactly how to achieve the results you want. By eliminating the guesswork, your very own online personal trainer will help you avoid the common mistakes that can waste your time and effort. Their mission is to have you seeing great results as soon as possible. You will soon discover that you can truly enjoy healthy eating and physical activity for the rest of your life.
If you have been exercising for a while and are trying to reach new plateaus, Global can help you by creating an exercise and nutrition program that produces the best results that you are aiming for. By teaching you techniques for making your routine much more effective and personally guiding you step-by-step to achieving new results again and again!
Up-to-date
A fitness program that is frequently updated, thus offering you all the latest reliable research and discoveries in the fitness industry.
Customized and personalized for you.
Global's online personal trainers will customize your very own program based on your fitness level, goals, personal preferences, time and equipment availability, and special limitations and requests.
Tools and Live Chat.
Various tools are also available that outside of a live personal trainer would end up costing you a lot such as video demonstrations, exercise instructions, Protrack software, healthy recipes and shopping lists, online books of the 5 components of optimal health, live chats with online personal trainers and much more. All of which will enhance your learning and assure your success.
These are just some of the numerous benefits of joining an online fitness program.
http://www.popularfitness.com/global-fitness.html
Saturday, May 07, 2005
Online Golf Program Features and Benefits
Online Golf Program Features and Benefits
There are many features and benefits to look for when it comes to choosing an online golf program over a personal golf trainer who charges by the hour or lesson. In this article, I will focus on the most important benefits. I will be discussing what you should be looking for when choosing an online golf program and the many benefits of working with an online golf trainer.
What to look for in an online golf program
You should try to find a program that is comprehensive in nature. The golf program should be able to effectively teach you how to improve your golfing techniques, mechanics and consistency of your game. To be able to consistently hit the ball properly every time! But, it is not enough just to join a program that only focuses on golf. To be the best golfer that you can possibly be, you need to perform the proper exercises and follow proper nutrition as well. Golf specific exercises will allow you to improve your golf swing and hitting distance. Exercising will also improve your flexibility, prevent injuries, make you feel healthier and increase your strength. By strength we mean not muscle mass but power because if you get too bulky, it will hinder your swing.
Convenience
An online golf program allows you to access the program any time you want, no matter where you are. You may be at your office or job and looking for a break to take your mind off work. Or you may be travelling and have some free time in your hotel. In all these situations, you could easily access the online golf program and continue from where you last left the site. Compared to a personal golf trainer with whom you have to be on the course at a specific time. What if a meeting suddenly comes up? Well you have to cancel. With online golf programs, you dictate when you want to learn or improve your golf game and not the other way around.
Online golf program versus personal golf trainer
Paying a golf trainer can get very expensive and you may not be able to remember everything they said during the lesson. Online golf programs are extremely inexpensive and offer many more additional benefits. Information on a particular topic can be accessed whenever you wish. Information can be viewed in written form as well as diagrams. Most importantly it should also have online video demonstrations. With online videos you can get a better visual representation of particular golf swings or exercises for golfers. You could even go through the motions along with the specific videos. Sort of like having a live golf trainer whenever you want, wherever you may be.
The golf program should be able to allow you to contact them via email or other form of online communication when you need help or have a specific question.
One of the many added benefits of online programs is that software is often provided free of charge such as game tracking software.
Nutrition and health
To be the best golfer you can be, you must be healthy so it is important that the program be able to provide nutritional or weight loss advice and proper golf exercises to prevent injuries from occurring.
Online Community
Interactivity with other golfers, be they amateurs or professionals, is an important aspect for learning on the Internet. To improve your golfing game or just make new friends, you may wish to be in contact with other golfers. Look for a program with a discussion forum or any form of online golfing community.
Conclusion
Joining a quality online golf program is like having 24/7 access to a golf fitness trainer, golf psychologist, sports medicine expert and golf nutrition expert. This article discusses just some of the key points that I feel are important when looking for golfing instruction. I emphasized that the program you join should be comprehensive incorporating golf specific instruction as well as golf specific exercises and nutritional advice. One program I feel that fits all this criteria is the Golf Trainer's online golf program which can be found here:
http://www.popularfitness.com/golf-trainer.html
because Mike Pederson's golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
There are many features and benefits to look for when it comes to choosing an online golf program over a personal golf trainer who charges by the hour or lesson. In this article, I will focus on the most important benefits. I will be discussing what you should be looking for when choosing an online golf program and the many benefits of working with an online golf trainer.
What to look for in an online golf program
You should try to find a program that is comprehensive in nature. The golf program should be able to effectively teach you how to improve your golfing techniques, mechanics and consistency of your game. To be able to consistently hit the ball properly every time! But, it is not enough just to join a program that only focuses on golf. To be the best golfer that you can possibly be, you need to perform the proper exercises and follow proper nutrition as well. Golf specific exercises will allow you to improve your golf swing and hitting distance. Exercising will also improve your flexibility, prevent injuries, make you feel healthier and increase your strength. By strength we mean not muscle mass but power because if you get too bulky, it will hinder your swing.
Convenience
An online golf program allows you to access the program any time you want, no matter where you are. You may be at your office or job and looking for a break to take your mind off work. Or you may be travelling and have some free time in your hotel. In all these situations, you could easily access the online golf program and continue from where you last left the site. Compared to a personal golf trainer with whom you have to be on the course at a specific time. What if a meeting suddenly comes up? Well you have to cancel. With online golf programs, you dictate when you want to learn or improve your golf game and not the other way around.
Online golf program versus personal golf trainer
Paying a golf trainer can get very expensive and you may not be able to remember everything they said during the lesson. Online golf programs are extremely inexpensive and offer many more additional benefits. Information on a particular topic can be accessed whenever you wish. Information can be viewed in written form as well as diagrams. Most importantly it should also have online video demonstrations. With online videos you can get a better visual representation of particular golf swings or exercises for golfers. You could even go through the motions along with the specific videos. Sort of like having a live golf trainer whenever you want, wherever you may be.
The golf program should be able to allow you to contact them via email or other form of online communication when you need help or have a specific question.
One of the many added benefits of online programs is that software is often provided free of charge such as game tracking software.
Nutrition and health
To be the best golfer you can be, you must be healthy so it is important that the program be able to provide nutritional or weight loss advice and proper golf exercises to prevent injuries from occurring.
Online Community
Interactivity with other golfers, be they amateurs or professionals, is an important aspect for learning on the Internet. To improve your golfing game or just make new friends, you may wish to be in contact with other golfers. Look for a program with a discussion forum or any form of online golfing community.
Conclusion
Joining a quality online golf program is like having 24/7 access to a golf fitness trainer, golf psychologist, sports medicine expert and golf nutrition expert. This article discusses just some of the key points that I feel are important when looking for golfing instruction. I emphasized that the program you join should be comprehensive incorporating golf specific instruction as well as golf specific exercises and nutritional advice. One program I feel that fits all this criteria is the Golf Trainer's online golf program which can be found here:
http://www.popularfitness.com/golf-trainer.html
because Mike Pederson's golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
Friday, May 06, 2005
Inline Skates and Exercise Benefits
Inline skating is a fun way to get in shape and stay fit especially on warm sunny days when it's a lot more enjoyable to exercise outdoors than on a treadmill or exercise bike indoors at the gym. These days most cities have nicely paved paths through parkland, beach and waterfront areas to make your rollerblading experience more enjoyable. Unfortunately depending on where you live, you may not be able to or want to rollerblade all year round.
There are many benefits to be derived from inline skating. It's much easier and safer on the knees and back than jogging since your legs aren't taking as much pounding against a hard surface. You don't have to travel as far as cycling to get maximum benefits. Along with a great cardiovascular workout, blading provides you with a fantastic lower body workout by strengthening and toning your thighs, gluteus, calves and hamstrings. It's like doing thousands of lunges using your own body weight without even realizing it or getting bored!
I also recommend that you combine blading with strength training exercises with weights such as leg extensions, leg presses and calf raises to name a few. This will ensure that your muscles and bones remain strong and it helps to prevent any possible injuries from occurring.
Before you begin inline skating for the day, you may want to do a little bit of light stretching particularly focusing on your thighs and hamstrings. Right now there is debate over whether or not to stretch before exercising. I believe you should do what feels best for you. Also, the first few minutes should be done at a slower pace as a warm up for your muscles.
I find that roller blading is extremely safe once you get proficient at it. Rarely will you fall by yourself. If you do, it's usually a result of your surroundings. No different than cycling or walking on a sidewalk. To prevent injuries and scrapes, you may wish to purchase elbow, wrist and knee pads plus a helmet.
What should you look for when buying a pair of inline skates? If you're new to this sport, I suggest you either borrow a pair from a friend or rent a pair just to try it out, get a feel. When you're ready to buy a pair there are a few things to look for. If you're going to buy a really cheap pair I'll guarantee you that you will not enjoy inline skating. What I suggest that you buy a pair in the mid-price range.
What should you look for in a pair of inline skates? The obvious being that the boot fits your feet properly in a pair of sports socks. If you feel the boot rubbing against your ankles or your toes rubbing inside the boot, try another pair because ill-fitted boots will result in blisters and soar feet. Just like a badly fitting pair of running shoes.
I prefer laces for the boot with one plastic or velcro strap at the top and soft boots with plastic heel and bottom moldings for extra support. Soft boots with no plastic molding support usually give way to your ankle over time. Wheels should be in the 76-78mm range. 80mm is too big a wheel for most people. Look for bearings with ABEC 4-5. Most quality inline skates come with ABEC 5 bearings nowadays anyway.
I've tried several different makes of inline skates over the years. I find I like K2 the best and highly recommend them. I like their sleek design, they fit my feet very well and have great support. K2s are also very comfortable and light in weight. Ultra Wheels are also very good and I hear that Salomon are quality blades too.
Inline skates are easy to maintain. The wheels need to be rotated every once in a while to prevent uneven wearing out. So if you use them 3 times a week, monthly is fine or take a look for how much wear there is on the wheels. The bearings need to be lubricated too. I do this by removing the wheel bearings assembly and wiping the surface of any dirt and then spraying the entire wheel bearing assembly with lubricant. I don't remove the bearings from the assembly casing any more since I find very little dirt gets in there and it's a lot of work.
In this article I've discussed the cardiovascular and strength training benefits associated with inline skating. What you should look for when purchasing a pair of inline skates and their proper maintenance.
About the author:
Peter Kudlacz is the owner of http://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
There are many benefits to be derived from inline skating. It's much easier and safer on the knees and back than jogging since your legs aren't taking as much pounding against a hard surface. You don't have to travel as far as cycling to get maximum benefits. Along with a great cardiovascular workout, blading provides you with a fantastic lower body workout by strengthening and toning your thighs, gluteus, calves and hamstrings. It's like doing thousands of lunges using your own body weight without even realizing it or getting bored!
I also recommend that you combine blading with strength training exercises with weights such as leg extensions, leg presses and calf raises to name a few. This will ensure that your muscles and bones remain strong and it helps to prevent any possible injuries from occurring.
Before you begin inline skating for the day, you may want to do a little bit of light stretching particularly focusing on your thighs and hamstrings. Right now there is debate over whether or not to stretch before exercising. I believe you should do what feels best for you. Also, the first few minutes should be done at a slower pace as a warm up for your muscles.
I find that roller blading is extremely safe once you get proficient at it. Rarely will you fall by yourself. If you do, it's usually a result of your surroundings. No different than cycling or walking on a sidewalk. To prevent injuries and scrapes, you may wish to purchase elbow, wrist and knee pads plus a helmet.
What should you look for when buying a pair of inline skates? If you're new to this sport, I suggest you either borrow a pair from a friend or rent a pair just to try it out, get a feel. When you're ready to buy a pair there are a few things to look for. If you're going to buy a really cheap pair I'll guarantee you that you will not enjoy inline skating. What I suggest that you buy a pair in the mid-price range.
What should you look for in a pair of inline skates? The obvious being that the boot fits your feet properly in a pair of sports socks. If you feel the boot rubbing against your ankles or your toes rubbing inside the boot, try another pair because ill-fitted boots will result in blisters and soar feet. Just like a badly fitting pair of running shoes.
I prefer laces for the boot with one plastic or velcro strap at the top and soft boots with plastic heel and bottom moldings for extra support. Soft boots with no plastic molding support usually give way to your ankle over time. Wheels should be in the 76-78mm range. 80mm is too big a wheel for most people. Look for bearings with ABEC 4-5. Most quality inline skates come with ABEC 5 bearings nowadays anyway.
I've tried several different makes of inline skates over the years. I find I like K2 the best and highly recommend them. I like their sleek design, they fit my feet very well and have great support. K2s are also very comfortable and light in weight. Ultra Wheels are also very good and I hear that Salomon are quality blades too.
Inline skates are easy to maintain. The wheels need to be rotated every once in a while to prevent uneven wearing out. So if you use them 3 times a week, monthly is fine or take a look for how much wear there is on the wheels. The bearings need to be lubricated too. I do this by removing the wheel bearings assembly and wiping the surface of any dirt and then spraying the entire wheel bearing assembly with lubricant. I don't remove the bearings from the assembly casing any more since I find very little dirt gets in there and it's a lot of work.
In this article I've discussed the cardiovascular and strength training benefits associated with inline skating. What you should look for when purchasing a pair of inline skates and their proper maintenance.
About the author:
Peter Kudlacz is the owner of http://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
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