June 2013 Archives


Feeling Better Through Exercise

Exercise is essential to your feeling of well-being. Far beyond helping you burn a few calories, or getting your heart to pump for a few minutes each day, exercising can help you feel better both physically and emotionally.

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Tip: Exercise should be done daily, but it does not have to take a long time. If you just change little things like walking the stairs instead of taking the elevator you are succeeding.

When you exercise, you body releases endorphins in your brain that make you feel better almost instantaneously. It will give you a small time high similar to what you experience when you dive into a huge chocolate fudge sundae. The difference is, exercise is good for you and the sundae is not. Many people turn to food in order to get that instantaneous feeling of comfort. It is not in your head, food does have that effect, but so does exercise. And when you finish exercising, the increase in your sense of well-being will be lasting. If you have turned to fatty or sugary foods instead, the long term effect will be negative. Especially if you are doing a form of exercise that requires your mental attention as well as your physical movement, your worries will disappear for a moment and all you will be focused on is completing the task at hand. That can be extremely freeing. Next time you are feeling down, try going for a walk instead of getting something to eat. It can be difficult to get going, but in the end you will feel much better.

Tip: While you are cleaning your home, incorporate some fitness. If you’re cleaning a spill or stain on the floor, try doing lunge reps.

Also, as you improve your overall health through diet and fitness, your self esteem will improve greatly. You will feel better, have more energy, and think more clearly, all of which will contribute to your having more confidence in yourself. Achieving your fitness goals will give you a sense of accomplishment that will spill over into the rest of your life.

Tip: Stretching is a key element with respect to all fitness programs. Take time to stretch before and after working out.

As your body kicks into gear for a good work out, your whole body wakes up and feels more alive. That feeling lasts long after your workout. Many people find that on days where they work out they can think more clearly about difficult decisions, and that they have more energy to do the many tasks they need to accomplish throughout their day. Exercising can give you the momentum you need to face the rest of your life with energy.

Tip: If you sprain a muscle, icing it right away is crucial. Doing so will help reduce and prevent swelling.

Many people start on an exercise program because they want to be healthier and to lose weight. What many people don’t realize is that not only will they burn calories during their workout, but they will build muscle that requires additional energy to maintain, so they will be burning more calories even when they are not exercising. The important thing is to pick a starting point that is right for you. All of the benefits to your mood and self esteem will be reversed if you start on an exercise regimen that you can’t maintain. Giving up on your goals will put you right back where you started, so start small and be consistant. You can increase your goals as you go along.

Exercise is important to your all around well-being. It positively affects the way you think and feel as well as the way you look. If improving your health hasn’t been enough to get you moving, consider the effects listed above and go put your sneakers on!

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Shake Things Up With Your Fitness Regimen

You don’t want to get bored while working out. You want your workouts to be invigorating and motivating. The last thing you want is to burn out and get tired of doing the same things. Keep things fresh, and keep reading to learn how you can shake things up with your fitness regimen.

Tip: Build the strength of your thigh muscles so as to get stronger knees. One of the most common sports injuries is a torn ligament behind the kneecap.

First of all, one thing that can keep your workouts from getting boring is music. And, you need to switch out this music from time to time. Have different motivating playlists according to your specific tastes in music. You are going to be working out in different environments, and you might have to make certain adjustments. Still, even if you have to be quiet, you can have headphones in your ears.

Tip: Work out opposite body parts when you’re injured. Arms are related to each other, when you hurt one you should work out the other.

You should try workout out with different people. Having workout sessions with family and friends really helps in the area of support as well. Plus, it can help to have someone there with you, to talk to and to share the experience. This can really make for fun times.

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Tip: Do not lift weights for more than one hour. Muscle wasting also becomes a problem if you exercise for more than an hour.

Try changing the scenery where you’re at when you workout. One great way to get yourself motivated is to workout outdoors on occasion. This is hard during the winter months, but you do what you can. Outdoor sun really invigorates you, and you should also look for many other ways to get your workout done. Changing up sports can often mean a change of scenery.

Tip: If you are aiming to increase your speed and endurance, you must train like a Kenyan would train. The Kenyan method involves running slowly for the first third of a run.

Be spontaneous! You will hear about some great opportunities, and you need to seize the day. There are so many different ways to get a good workout in during your day.

Tip: Never focus on one side of your body or just one area of muscles. This is a misconception that is bought into by a lot of people, the theory that you can get exceptional results by focusing on one part or side of the body.

Also, swimming is a favorite of many to shake things up and keep them from getting boring. Swimming can be a lot of fun, and you don’t have to workout long to get a full-body workout. Plus, there are always different places to go swimming. Perhaps you live near a lake, river or beach?

Tip: Eating more apples or pears will help you. Eating a diet that is high in vegetables and fruits is a long-standing, proven way to b promote a healthy body.

There are so many things to do to shake things up within your regular routine. This will help you get your workout in on those days when you don’t have a lot of time and feel like a workout is the last thing you can get to. You don’t want to burn yourself out by getting too tired. Take it easy, get enough sleep, and try a few of the following ideas. First, you can park further away at the store so that you have further to walk. Take the stairs vs. riding the elevator a few floors up. If you have a very short distance to get to a destination, walk or bike ride. Think of other ways you can shake up your routine.

When trying to keep things fresh with your fitness routine, you can run into some challenges. However, with the tips that have been described in this article, you can really spice things up to where you do not experience burnout. It’s time to get excited about your new approach to fitness.

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If your focus is on muscle development, then review this article for areas that you may want to emphasize. This may include changes to what you eat and an alternative workout. So check into areas and concentrate on areas of your overall workout practice that you feel you could use assistance with.

The bench press, squat and deadlift are a important exercises to focus on. They are the cornerstones of bodybuilding for good reason. They have all been proven to increase muscle bulk and strength, as well as improve conditioning. Try to work these crucial exercises into your workout routine.

It seems a lot of people that work out go for speed over technique. Regardless of the exercise performed, the repetitions should be slower while you focus on the technique.

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Adapt your diet in function of how much you exercise. You ideally want to consume what it takes to increase your weight by a weekly pound. Consider the ways you might increase your calories and protein intake, then reconsider your approach if you don’t put on any weight in 14 days.

Eating meat can help with muscle-building. Make a goal of consuming 1 gram of lean meat for each pound of body weight that you are carrying. This allows your body to store protein, giving your muscles the ability to develop more fully.

Every muscle building routine should contain three classic exercises. The muscle-building power of these exercises – the dead lift, the bench press and the squat – is well-established and indisputable. These compound exercises can make you stronger and improve your muscle tone as well as increasing your muscle mass. Use these exercise as the cornerstone of your exercise regimen.

You must warm up properly before starting any exercise. As muscles strengthen, they are under additional stress, which may make them more prone to injury.

Eat very well on the days that you plan to work on your bodybuilding. Eat more calories an hour before your workout. Do not sabotage your efforts by binge-eating on your workout days. Instead, just increase your caloric intake more than your consumption on your off days.

Do as many repetitions as you can during your workout sessions. You should include a minimum of 15 lifts with breaks that are no longer than one minute. By doing this, you are letting your lactic acids flow, which in turn, helps muscle growth. Doing this many times during each training session will produce maximum bodybuilding.

Protein Intake

Motivate yourself by setting goals that are short-term, and then rewarding yourself once you attain them. Motivation is key to getting muscles, since it can be a long process.

Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. This can increase caloric intake which may lead to gaining weight if not exercising enough. Rather, raise your protein intake gradually by a couple of hundred calories twice a week, and you will give yourself the opportunity to properly build muscle.

As the above article has demonstrated, lots of different methods of increasing the strength of your muscles exist. The article about gave you helpful advice to use. Try the ones you feel will offer you the best benefit. Use different combinations at different times in order to see what gives you the best results.

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The Best Golf Fitness Exercises For The Junior Golfer

I receive many questions about the junior golfer and golf fitness programs. The questions are on a number of different topics, but they generally fall into three or four different categories. Typically the questions are; at what should a junior golfer begin utilizing golf fitness exercises, how often should a junior golfer implement golf fitness exercises, and finally what are the best golf fitness exercises for the junior golfer? Typically this last question is the most commonly asked question. This article is intended to provide some answers to the question; what are the best golf fitness exercises for the junior golfer?

Tip: One unavoidable part of golf is that your ball will frequently get lost. Instead of always using the most expensive balls, save them for times when you wish to impress others, at a tournament or with business partners, for example.

First and foremost golf fitness exercises can be of great benefit to the junior golfer provided a few principles are adhered to in the development of such a golf fitness program. We are obviously aware certain exercises are beneficial to the golfer and others are not. Keep in mind regardless if you are a junior, professional, or senior the exercises within your golf fitness program should center upon developing the body around the golf swing.

Tip: Repair the divot left in the green from a ball shot at a long distance. A ball that lands from a great height can leave behind a dent in the dirt and damage to the grass, causing problems for anyone who may have to putt the ball over it.

This single principle indicates certain exercises are of greater benefit to the golfer than others. Generally speaking, the exercises should focus on developing your body to the positions, movements, and physical requirements of the golf swing. This equates to exercises developing the required flexibility, balance, endurance, strength, and power required of the golf swing. For example, we are fully aware the golf swing requires you to make a full shoulder turn. A portion of the ability to make a full shoulder turn is contingent upon the golfer’s flexibility (regardless of if you are a junior golfer or not). If you are lacking flexibility the ability to make a full shoulder turn, the golf swing will be compromised, and compensations may set into your golf swing. That being said, a portion of your golf fitness exercises, specifically your golf flexibility exercises will focus on developing a full and effortless shoulder turn.

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Tip: Before teeing off, you and your partners should take note of which ball each person is using, including the color, brand and model number. You can then eliminate any confusion if two balls land close together, ensuring that you play the right ball and don’t have to take any preventable penalty shots.

The junior golfer is really no different than golfers of a different age when it comes to the basic principles of a golf fitness program. The goal of the golf fitness program is the same, and the physical components of the body to be developed are the same. The goal of the golf fitness program is to develop your body around the golf swing in order to create a more powerful, consistent, and accurate golf swing.

Tip: Check your grip on the club before you make your swing. Put your hands palm-down around the club handle.

The difference for the junior golfer comes down to what are the best exercises within each of these categories. Typically the junior golfer is not as physically developed as an adult thus changing the exercise prescriptions that are best for them. Meaning, the categories to develop within the body for the golf swing are the same as the adult golfer, but modifications in certain exercises are required to counteract the physical development of the junior golfer.

Tip: Try to avoid stiffening up when you swing. Many golfers make this mistake and doing so will negatively affect your game.

Typically flexibility exercises for the junior golfer can be the exact same as for any other age golfer. Generally speaking, flexibility training is often much easier for the junior golfer to perform because muscles and connective tissues tend to be more flexible when we are young.

Tip: Try out a 9-iron, 8-iron, or use a pitching wedge when you begin warming up. This helps you start out with some great strokes, so you can build your self-assurance before you start practicing with your trickier clubs.

Progressing to balance exercises. Often the junior golfer is not as kinesthetically developed as an adult. Their bodies, control of the limbs, and knowing where the body is in space tends to be less developed at younger ages. For this reason we must modify some of the balance exercises to a lower level of difficulty. For example, a junior golfer may have difficulty performing an advanced airplane rotation found in my golf fitness book. As a result a modification may be required in the exercise. The adjustment could consist of keeping the junior golfer using the basic airplane rotation and adding more repetitions to increase the difficulty.

Tip: Don’t use a golf cart to go from one hole to another. Walk instead.

Another adjustment is usually required for the endurance, strength, and power exercises for the junior golfer. Golf fitness exercises found within these categories of training are geared towards increasing muscular strength, endurance, and power. In order to improve these components of the muscles in anyone (junior golfer included) we must overload the body with a higher workload than it is accustomed too. For example, if you were a bodybuilder and wanted get bigger biceps. You may choose to perform bicep dumbbells curls with a 50 lb. dumbbell. In the beginning this exercise may be very difficult to perform. The reason is the 50 lb. dumbbell is overloading your bicep. Over time the bicep gets stronger and the 50 lb. dumbbell gets easier to lift. This is an example of how to overload the muscles of your body to get stronger.

Tip: When golfing, you need to constantly be paying attention. Always be aware of the play and ready to step up and take your shot when it is your turn.

Many of these exercises to develop increased strength, endurance, and power can require the use of external resistance: In the form of dumbbells, elastic tubing, medicine balls, etc. The mistake with junior golfers is externally loading these exercises too much. For example, using to heavy of dumbbells for a certain exercises. The result is a compromise in form and loss of benefit from the exercise. For this reason, I have found it best for the junior golfer to use their body weight as resistance first. Then slowly progress to adding external resistance in the form of tubing, medicine balls, etc…

Tip: You need to find out how to correctly grip your club when you are learning how to play golf. A common mistake many players make is thinking that a harder club grip means they can power the ball farther down the fairway.

This format allows the junior golfer to progress in the development of their bodies for the golf swing properly. It allows them to focus on exercise technique and execution rather than the amount of weight lifted.

Tip: Golf shoes styled after sneakers should never be worn if you are playing through a moist course, which is usually attributable to early morning dew or a previous rain. A few will be waterproof, but most will not be, and they will absorb water from the wet grass.

To recap, modifications for the junior golfer in terms of their program is required. It is a simple process if they are not overloaded with resistance or difficulty of exercise. The goal for the junior golfer is the same as any other golfer; develop the body around the golf swing. The physical components to be developed by a golf fitness program are again the same; flexibility, balance, strength, endurance, and power. The difference for the junior golfer lies within the implementation of the exercises within these categories in the golf fitness program.

Sean Cochran

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Plan Your Fitness For Steady Results

For many people, the hard part about getting into shape is not the decision to do so, but rather being able to stick with it long enough to achieve their goals. Others become disillusioned when they don’t see results as quickly as they expect. And still others find themselves lost, not knowing what to do. All of these are avoidable with the help of a good fitness plan.

Tip: You should plan on no more than an hour of lifting weights. Muscle wasting also becomes a problem if you exercise for more than an hour.

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Once you decide to get into shape, the first step is to develop a realistic plan. It’s much better to set the tiniest of goals, stick to the plan and achieve success than to shoot for the stars and fail. Take some time to draw up a plan that you can accomplish. A fitness trainer can be a great help getting started. Even if your goal is as simple as making a single trip to the mailbox and back each day, stick with it. Eventually all of those trips will add up and you can move forward with your increased fitness.

Tip: To stay motivated and enthusiastic about exercise, try a variety of fitness classes. Changing things often will give you the chance to discover new things you like and will keep you happy with what you’re doing.

Exercise doesn’t have to be torture, but it’s not always easy or pleasant. Make sure you understand this and tell yourself that no matter what, you will stick to the plan. Even one missed day, when it wasn’t necessary to miss your workout can destroy the best laid plans. There’s an expression that quitting makes it easier to quit, and that is absolutely true when it comes to exercise. Don’t let yourself fall into that trap.

Tip: Make a concerted effort to do the exercises that you like least. People usually avoid doing their weaker exercises.

If you aren’t sure what you can or should do when it comes to exercise, visit your doctor and get his or her opinion. This is especially true if you are no longer young, have been sedentary for several years of suffer from some physical impairment. Regardless of your situation, your doctor can recommend activities that you can do safely to increase your level of fitness.

Tip: When lifting weights it is not always true that the more weight the stronger you will be. Light weights for longer time periods can do this as well.

Perhaps the best way of all to live a healthier lifestyle is to eat better. The average American is one of the world’s unhealthiest eaters. We not only eat too much, we also eat the wrong things. To remedy this, think green. Vegetables are your friends. It’s alright to eat meat, eggs, fat and even cake. The trick is to consume these in moderation. A good technique is to use these tasty, but unhealthy, food items as a reward for a week of exercise goals met.

Tip: Wear clothes that are comfortable when you’re working out. You may feel pressured to wear a fashionable fitness outfit, especially when working out in public.

Water is essential, especially if you are exercising. Besides being necessary for life, water serves the dual purpose of appetite control. Sipping water throughout the day can ward off the urge to snack.

Tip: When you lift weights over your head, make sure that you flex your glutes on every repetition. This is not only good for a glute workout, it also lowers your chance of injury since you will be in a better position.

The support of family and friends is a great motivator and reason to stick to the plan for most people. In the best case, find a partner to exercise with you. You can keep each other company, keep each other motivated and share in each other’s success. Once goals are met, you can also share in the rewards.

If you develop a good, realistic plan before undertaking your fitness overhaul, you are much more likely to succeed. Like any war, the fitness war is won or lost before the first battle is fought. Be a successful fitness general and do your homework. Do that, stay motivated, stay disciplined and success is yours.

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Focusing On Your Teen’s Fitness

Teenagers can be notoriously difficult to deal with, and nowhere is this more evident in their eating and fitness habits. However, childhood obesity is a huge problem these days, and you owe it to your teenager to make sure that your teenager is as fit as possible. Here are some tips that will help you to help your teen get fit.

Tip: Fitness is something lots of people want, they life weights at home or the gym in their quest for better fitness. Actually, there are a few exercises for the body that are simple and effective such as the pull-up, squats, bridges, leg raises, handstand push-ups and pull-ups.

First, you need to look at yourself and determine how you were encouraging your teenager’s poor fitness habits. After all, you are the parent. Most of the food he is eating comes from food that you have purchased and brought into the house. You were the one who let him sit in front of the television or computer screen. And what is your own fitness level? Are you showing him how a fit person acts? This is not to demonize you. Rather, you need to be very clear about how you contributed to the problem, so that you can stop doing negative things, and start doing great things.

Tip: Begin a garden. Many people are shocked when they find out that gardening is hard work.

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Then, you need to stop encouraging bad behavior. If you don’t like what your teenager is eating, don’t buy it. Make sure you have nutritious food and snacks in your home. He may complain, but if he is hungry and you’ve brought good food home, he does have a lot of fresh and healthy food to eat and will be ok. If you have let him watch too much TV, set some limits on how much is allowed.

Tip: A person can maximize any benefits they get from exercise by varying their exercise activities. A person who usually uses a treadmill for exercise purposes can go for a run through the neighborhood.

Talk to your teenager. Your teen is not a kid any longer, so he can understand what you have to say about health and exercise. You may find that your teen has been giving this thought for a while, but didn’t know how to start.

Tip: To exercise your abs, do not just do crunches. A university study has shown that it takes a quarter million crunches to burn a single pound of fat.

Figure out how to get him exercising, by looking at his interests. You can ask him what kind of exercise looks interesting, and go from there. Your teen will likely have some ideas about different exercises and physical activities he would like to do, and you can help him come up with ideas.

Tip: Having strong core muscles is very important. Nearly every exercise and physical task you perform requires good core strength to prevent injury.

Do things together. It is hard to find time with a teenager anyway, but when you have a common purpose, you can share some time together at the same time you are getting fit. It can be an enjoyable and invigorating experience for both of you.

Tip: Some people are perfectly content using fitness equipment in a gym, but running outside is better overall. Running on the pavement is better in the winter than using an indoor treadmill.

Be patient. It’s really easy to lose your patience with your teenager. That’s why you need to be aware that he’s not going to workout all the time. He won’t always eat properly, either. But you need to make sure that you are patient and keep working on moving him forward.

Your teenager might be reluctant to get started, but when he sees the benefits of a healthy lifestyle, he’ll be more likely to keep it up. Use the information here to make sure that you do what you can to help him get started with fitness, and make sure that he knows that you are always there for help or feedback.

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Fitness means proper physical health and mental health. Staying fit allows you to carry out your daily activities, and also give a general sense of well being. If you are someone who is struggling to get back into shape, read the following article to learn about ways to improve your level of fitness.

If you doing a new workout go to a personal trainer. A good trainer will work with you to determine your goals and problem areas and will recommend a workout program for you. Heading to the gym for the first time can be intimidating so give yourself a leg up by letting a professional show you the ropes. Hiring a professional can help you find a program that works for you.

If you find a workout regimen you find enjoyable you will be more likely to stick with it. You will find it easier to maintain a positive attitude if you enjoy your workout routine.

Don’t have much time for workouts? Split your workout session into a pair of halves. You don’t have to make the workout longer, just split it. Rather than getting an hour’s worth of running in at once, try half before work and half later in the day. You can split a gym workout into one workout in the gym and one outdoors, if making two trips to the gym doesn’t fit your daily schedule.

Strength Training

Strength training times depend on your goals. If you want muscle mass, you should not have more than one strength training session a week. If you prefer more leaner muscles, do more strength training.

Your abs need more than crunches to look great. It’s been proven that crunches don’t burn much fat; one study even resulted with only one pound burned after 250,000 total crunches! Simply performing crunches is not as effective as a more comprehensive program.

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Well-developed thigh muscles are the best protection for your knees. Tearing a knee ligament is among the most common injuries in sports. You must do exercises that work your hamstrings and your quads in order to safeguard your knees. Leg extensions and curls are a couple of great exercises to work these muscles.

If you perform repetitive movements, try counting backwards from your desired total. Watching the numbers decrease will keep you motivated better than watching them increase.

m. For many people, an early morning exercise session sounds great. It’s actually doing it that’s the hard part. Start out slowly by getting up about fifteen minutes early, and using those minutes to walk, jump rope, some sit-ups or other exercises. Working out in the morning is a great way to start out your day and can lead to healthy habits that will build over time.

You can hire a personal trainer that can help you stay motivate, that is their life! Not only can a trainer have expert information, but trainers are notorious for keeping clients stay motivated. Although not for everyone, a personal trainer can make a big impact.

As you have read in the above article, it is feasible to reach a high level of fitness, and one you will be proud of. As long as you try to do something about it, there is no reason for you to feel ashamed for currently being out of shape. If you use these tips, you will find yourself obtaining your fitness goals in no time!

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