A Good Swing Starts with a Strong Base of Support
November 25, 2007
A good golf swing starts with a strong base of support (hips, pelvis and lumbar spine). A highly conditioned base of support will provide stability throughout the swing and allow forces to be effectively transferred from the legs through the hips to the upper body to produce optimal power and control. A strong base helps protect the joints and other supporting tissues against the strong compression, shear and torsion forces that occur during the golf swing. Unfortunately, there are a number of factors that predispose the golfer to developing poor postural patterns and muscle imbalance that result in a weak base of support.
For much of our young lives we were stuck sitting in school hunched over our desk. We finish school and begin our careers. Many of us now find ourselves spending excessive time in our cars or sitting in poorly designed chairs hunched in front of a computer. Over time we are conditioned to have tight hip flexors and a lazy posture. Poor posture and muscle imbalance decrease musculoskeletal efficiency and disrupt communication within the neuromuscular system. Short tight muscles display a lower activation threshold, meaning they fire at times when they should be less active or inactive. Over activation of dominant muscles leads to decreased neural control to their opposing muscles. Simply stated, "when one muscle becomes tight and overactive its opposing muscle becomes loose and lazy." Tight dominant hip flexors create weak and lazy hip extensors (gluteals)and set off a chain reaction of dysfunction.
Strength Training After Fifty
November 25, 2007
Strength training after fifty is no longer for those people who are having some sort of mid-life crisis. In fact, doctors are literally writing prescriptions to get this generation up and moving. They are taking out the pen and prescription pad, writing something barely legible, ripping it off the pad and handing it to more and more of their patients. So what’s the result? Well the result is lots of people strength training after fifty years of age. It’s magical. A doctor writes a prescription to strength train! No pharmacy necessary.
Unfortunately, strength training still conjures up images of young guys with bulging peck muscles and barely there tank tops. More and more fitness centers across the United States are seeing more and more fifty+ members. And that’s a great movement.
So where should you begin if you happen to be one of the many strength training after fifty people? Let’s start with the basics- measurements. And I’m not talking about weight only here. I am talking about body fat percentage and resting heart rate. These two elements are critical when determining a starting point for your strength training program.
Strength Training Strategies that Actually Work
November 24, 2007
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time.
Most of these strength-training strategies have been around for years but are not followed by many training systems these days. Lets look at a few below that actually work.
1. Training Frequency
The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.
The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.
Remember it’s not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.
2. Exercises Per Session
Aerobic Activity Burns Fat
November 24, 2007
Aerobic activity is any exercise that helps you use oxygen more efficiently. It gets your heart pumping faster, makes you sweat and quickens your breath. When you raise your heart rate your body begins to burn stored carbohydrates and fatty acids for energy.
Aerobic activity is very effective in controlling your weight and is an ideal way to burn calories. Research shows that a regular aerobic routine, combined with healthy eating habits is the best way to maintain a healthy body.
Did you know that the heart is a muscle? That means you can make your heart stronger and more efficient. A regular aerobic routine will give your heart the kind of workout that will help it do a better job of delivering oxygen to all your organs.
Exercise doesn’t have to be expensive to be effective. Any activity that raises the heart rate and is maintained for at least 20 minutes is considered aerobic. It can be different types of exercise like jogging, biking, rowing, swimming, dancing or even brisk walking.
Gazelle Cross Trainer Pro
November 23, 2007
Fitness guru, Tony Little, designed the Gazelle Cross Trainer Pro. This fitness machine is one of his latest models of Gazelle trainers. It was designed to offer an aerobic style work out that provides both upper and lower body muscle toning.
This resistance-training machine is great for strength training too. It is effective for all levels of fitness and it offers a low impact work out, so it is easy on the joints, knees and ankles as well. The Gazelle Cross Trainer Pro also provides an excellent cardiovascular work out.
The Gazelle was designed with the technology to mimic natural walking or running, only it is suspended in mid-air and your feet actually remain on the foot platforms. This helps to reduce the impact on your joints.
Other features that come standard with the Gazelle Cross Trainer Pro are:
* Foam covered handlebars made for comfort and durability.
* Constructed of lasting, durable steel.
* Weight capacity is 300lbs, whereas most fitness machines offer 250 lb weight capacity.
* Attached water bottle for convenience.
* Manufacturer warranty for 1 year.
Balance Your Checkbook and Golf Swing
November 23, 2007
We all search for it. Balance in our daily lives. Balance while riding a bike. Politicians are always debating a balanced budget in Washington, and most of us could use a little balance in our checkbooks. Balance is a term used in golf quite often as well. It’s a "buzzword" and almost a cliché when it comes to the golf swing. I am sure you have heard numerous times from swing coaches that "you have to stay balanced when swinging your club." Others phrases that I hear when we talk about golf and balance are the following: "When it comes to a sand shot, dig your feet into the stand so you can stay balanced," "If the ball is on an uphill lie and above your feet, make sure you swing through the ball, and stayed balanced," and "Stay balanced when hitting the driver and get to the finish position in perfect balance." The list could go on and on, and I am sure all of you could probably add to the short list above.
Essential Power Walking Tips
November 22, 2007
Ever since I took a power walking class in college, I have been hooked. If you are thinking about learning how to power walk, I strongly urge you to do so. It is fun and a great way to get in shape and stay healthy. Friends and family members can join in, and it ends up being a great way to bond as well. So, spend a little bit of time learning about power walking. You may find that it is just what you are looking for. We will discuss the fundamentals of power walking, as well as go over a list of the equipment that you need to get started.
Many people may ask what exactly is power walking? You have been walking for years, but chances are, you haven’t been utilizing all of your muscles. Power walking is achieved by walking at a brisk pace, while tightening up all of your muscles. You should feel your abs and butt tighten as you walk. You can pump your arms for added resistance as well. When done correctly power walking can give you the benefits of cardio and strength training at the same time. When you first begin power walking, you will notice the difference right away. Your entire body may be sore after your first workout. This is completely normal and means that it is working!
Becoming an Ageless Golfer
November 22, 2007
It happens to all of us, even though we do not want to admit it. The reality is we all get older. Some of you may already know what I am talking about, and others may have yet to experience the phenomenon of aging. Those of you who are reading this article and are no longer "spring chickens" get my drift. Even if you are one of the lucky ones, still young, let me fill you in on what happens as the body gets a few miles on it.
Probably the biggest thing that we all dislike when we creep into our thirties and forties is the extra poundage (i.e. weight) we tend to put on. (It is also a lot harder to take off when we get older.) Unfortunately, because our metabolism slows down, we are unable to pound down a burger, fries, and a couple of cokes without the bathroom scale hitting "tilt" a few days later. In my mind, that probably is the most difficult adjustment we have to make: an adjustment in our nutrition intake as we age.
Scientific Principles For Effective Muscle Gain
November 21, 2007
It’s an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented in this outline of muscle gain principles and make up your own mind.
Below you will find Scientific Guidelines for strength training that have always been around but are not followed by many training systems these days.
1. Limited Energy Level
A strength-training program should be short and simple as you only have a limited amount of energy per training session.
Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.
What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available.
Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout.
The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible.
Expect the Unexpected Grass Hopper
November 21, 2007
The Myth perpetuated by Self Defense Oriented Martial Arts
I just received the following Email. I felt it needed to be shared because I feel a lot of people feel the same way?
"Hello Damian,
I ran across your website searching for what was out there for self defense information and have found myself researching your and Mr. Cestari’s methods ever since. I’ve trained in Martial Arts since 1984 and have studied primarily Tae Kwon Do but also have trained in Hapkido and Judo. I received my black belt in Tae Kwon Do at the age of 15 and at that time thought I was more or less Superman capable of defending myself against anyone. 2 years later at a party my skills were put to the test by the “tough guy” in town who wanted to see how good I was. It probably comes as no shock to you that skill had nothing to do with it. He approached me from behind threw me to the ground and had me in a pretty secure choke when the other people that were there pulled us apart and took us our separate ways. I wasn’t hurt and it wasn’t a life or death situation but what bothered me was that not only were my 5 years of training useless in that situation, they never even entered my mind…I froze. After that I dropped out of the martial arts for a while thinking either they didn’t work or I wasn’t mentally strong enough to execute them in a realistic situation. Later I started to research other martial arts with a different perspective especially when it came to self defense and in every case I found students that were basically being lied to and given a false sense of confidence that they would be able to defend themselves using these various tricks and techniques for situations that aren’t likely to happen anyway. As you referred to on your website I can break out of a wrist grab no matter who the attacker is, but in my entire life I’ve never had anyone grab my wrist with the intent of harming me.
