October 2013 Archives


Staying Motivated To Work Out As You Age

Among the situations that can derail your motivation to exercise are the aches and pains of getting older. Use the suggestions below to stay motivated to continue to work out as you age.

After you’ve checked with your healthcare provider and you’ve been cleared to continue exercising, keep an accurate record of how frequently you’re going to the gym if you’re experiencing aches and pains to be sure that you’re not reducing the frequency of exercise. While you may have good weeks and bad weeks in terms of how you’re feeling, sticking to your exercise schedule will keep your body moving rather than waiting to feel up to it.

Tip: When exercising, jogging can increase your stamina. You must start slow and then gradually build up when jogging every week.

If you’re finding it more difficult to get to the gym at your usual time of day, consider changing the time of day that you go to the gym or engage in exercise. The impact of cold weather or even the hours of seasonal daylight can strongly influence whether you feel like exercising, especially if you feel more or less stiff at a specific time of day.

Consider establishing a stricter exercise routine to make sure that you include both cardio exercises and resistance training. Cardio and resistance training and strength-building exercises are both important to obtain the benefits of exercise.

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Tip: If you find yourself still struggling to achieve your fitness goal, buy yourself a new workout outfit to boost your enthusiasm. The simplest piece of clothing may inspire you to flash your newly acquired enthusiasm at the gym.

Keep more accurate tracking of what you’re doing during your exercise routines to make sure you’re not losing too much ground because of aches and pains. Using the machines in the gym or other measuring devices to help you determine whether your exercise quantity is going steadily down can be an important aid in providing you with exercise goals. For instance, if you’re accustomed to going 12 miles on a sedentary bicycle at the level of 10 or so and suddenly you find yourself going half that distance at a lower level, try building back up to former levels in incremental steps.

Consider consulting with an exercise specialist to determine whether you can establish a routine that will work better for you and help you work around or even improve how you’re feeling from specific aches and pains. For instance, an exercise expert may be able to provide you with stretches that address specific areas of your body allowing you to exercise in spite of aches and pains.

Tip: If you discover that you are skipping your work-outs, make a schedule to prevent yourself from avoiding exercise. Write down the times and days when you will be exercising, and never skip a session.

While nobody wants to rely on medication, if you’re not exercising because of the aches and pains you’re experiencing then it’s likely your pain will worsen over time so that getting healthcare provider guidance on effective pain relief in order to exercise can be an important tool for you to stay motivated and stay moving.

Keep up with physical activity outside of the gym to support your active lifestyle even if you’re experiencing aches and pains to maintain overall levels of physical activity rather than giving up on activities such as housework or gardening.

If you’re experiencing the aches and pains that accompany aging, you might find that pain is negatively impacting your exercise routine. Use the suggestions above for staying motivated to exercise in spite of the discomfort that frequently accompanies aging.

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Golf Elbow Or Tennis Elbow – The Tell Tale Signs

Many athletes suffer from pain in their elbow that is generally attributed to repetitive stress. Golfers and tennis players are susceptible to conditions that are very similar to each other; they are called golf elbow and tennis elbow. Sometimes it may be a little hard to tell the difference between the two conditions. But there are signs that can distinguish between the two.

Tip: To get a better workout and save money, walk the golf course, instead of using a golf cart. This turns your golf outing into an exercise outing, as well, which will do wonders for your health if you golf every week.

Due to the amount of time spent using their arms, many golf and tennis players, especially the pros, can suffer from one of these conditions, but the fact is anyone can get either of these conditions. Tennis elbow is caused by the overuse of the muscles that pulls your hand in a backward motion. When you overwork these muscles they begin to swell and become sore from being inflamed. Golf elbow is basically the same but affects the inside of your arm instead of the outside.

Tennis Elbow

Tip: Do a little research to land a good deal on a couple rounds at one of your favorite local courses. You can find discounts in a number of venues such as weekly coupons in the mail, Internet suppliers, or your pro shop.

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If you notice that trying to pick something up or simply just moving your elbow is painful, then you may be suffering from tennis elbow. This condition affects the back side of your arm between your elbow and hand. This is why trying to pick something up is painful. If the outside of your elbow feels tender to the touch and you feel discomfort when picking up items with this hand, chances are good you have tennis elbow.

Golf Elbow

Tip: There are many different things that can cause your grip to slip during the swing of your club; many people simply assume that the glove is the problem. Check your grips, perhaps they are wearing off.

If moving your elbow or trying to lift something upwards causes pain that runs from the inside of your elbow to the inside of your wrist then, this is a good sign you have golf elbow. This condition is seen more frequently because it affects the muscles on the inside of your arm which pulls the wrist in. Golfers elbow can also be associated with neck pain so you if you have not done anything to overwork your arm, the problem may be caused by a neck condition. An injury or a medical condition such as arthritis can also cause you to have this condition.

Knowing the signs will help you be able to distinguish between the two conditions. For both golf and tennis elbow, the treatment is generally R-I-C-E; rest, ice, compress and elevate along with taking some anti inflammatory medications. However, a proper diagnosis is always recommended from a medical professional.

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Get In Shape Without A Gym Membership Or Expensive Equipment

It’s easier than you think to reach your fitness goals, without investing in equipment to get you started. Most people can get in shape with minimal equipment, or no equipment at all. You don’t need a costly gym membership or expensive home equipment to build muscle or tone your body. If you are able to move your body, and have a pair of good athletic shoes, then you are already as equipped as you need to be to get in shape.

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Walking, jogging, and running are excellent choices to help you get in shape. You can do this almost anywhere in the world, at any time of the day. If your goal is to become a runner but you are out of shape, begin with a regular walking program to help build your endurance. Start jogging as soon as you feel ready, alternating this with walking, and progress a little more each week. You’ll be ready to run before you know it.

Many personal trainers and fitness experts teach methods that use your body as a gym. This involves special positions and techniques that let you focus on body weight for resistance, without using any other tools. It’s a great method not only for those on a budget, but also for travelers that can’t bring fitness equipment with them. There are several books available which teach this method, and they are available at public libraries and bookstores.

Tip: Keep track of your calorie consumption. By counting the calories you consume each day, it can help you lose weight.

If you want to purchase a small amount of equipment to keep at home, consider dumbbells and a balance ball. Dumbbells can be used to build your arms and shoulders, as well as build the muscles in your back. A balance ball is highly recommended for abdominal exercises, as well as working out the rest of your body. Many good books and videos are available that teach how to use this equipment for maximum results.

There are a lot of DVDs that can help you get in top physical condition. Many celebrity fitness trainers offer intensive fitness routines through DVD programs. Multiple versions are available, so you can change your routine often and prevent boredom. DVDs that feature individual types of equipment, such as balance balls, are also useful to help you get the most out of the few pieces that you own.

Yoga, martial arts, tai chi, aerobics, and other types of fitness programs do not require equipment or weights, but offer maximum health benefits. Many communities offer free or low cost classes in these areas, and are often filled to capacity because they are so popular. You might consider organizing your own group and meet at a park or other spacious area. It’s a great way to socialize while getting fit.

Many people avoid getting in shape because they assume they can’t afford it. It’s possible to get fit without spending any money, as long as you have the dedication it takes to stick with it. Choose a style of fitness program that you enjoy, and you’ll soon feel and look your best.

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Golf Exercise For A Great Game And New Body In 2006

Golf exercise is mainstream thanks to Tiger, Annika, Larry Nelson and all the top tournament golfers who are doing it and seeing fantastic results from it.

You are a “golfing athlete!” And ALL athletes work on their “machines”.

Why wouldn’t you?

Participating in a golf exercise program that works on all your personal, physical limitations is the approach you need to take.

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Every golfer has different physical needs, and they should be at the top of your golf exercise program list.

Tip: Believe it or not, playing miniature golf can help with your live golf game. If you put real effort into getting past putting obstacles, you’ll be able to make a significant improvement to your short game.

This is the year you’re going to make it happen! 2006 will be your year! No more excuses. No more reasons not to do it. Just one thing on your mind.

Playing BETTER golf and feeling like you did years ago.

The “use-it-or-lose” phrase is SO true. The human body declines rapidly in both strength and flexibility if you don’t keep up with it.

Don’t you feel like you’ve lost these two key components for optimal golf performance? It’s a natural occurrence, but you can do something about it!

It’s called “golf exercise”.

Exercise that’s specific to the demands the golf swing puts on your body…and there are many.

Tip: One way to keep your motivation about golf is to simply make the game as fun as you can. The more you practice and seek out advice, the more improvement you will see in your game.

Just getting in your golf posture takes a higher level of both strength and flexibility in your hamstrings. Just getting in your posture! Now how about making a decent swing? It’s not going to happen if your body is broken.

I don’t like to sugar-coat things. I like to wake people up and get them going asap! That’s the only way.

I don’t want to say I’m not empathetic, but “crap-or-get-off-the pot”.

A fitter body and better game aren’t going to happen on their own. You’ve got to start your golf exercise program right now.

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Tips To Help Young Adults Reach Their Fitness Goals

When you’re a young adult, it is sometimes difficult to know where to begin when thinking about fitness. If this is something you’ve struggled with for a while, then you’re in the right place. Read through this article and you will be able to develop a fitness plan that works for you.

When you go to workout, make sure that you don’t just concentrate on one muscle group every time you exercise. You have to switch things up to get the most out of your fitness routine. Muscles need time to heal up so that they can be more powerful the next time you exercise. One day you could work on your core, the next your arms, and so on. Get some videos on how to exercise various areas of the body, or hire a personal trainer to help you out at the gym.

Tip: Record each thing you do on a daily basis. You should write down the food you eat, drinks you consume, and what exercises you do.

Don’t drink alcohol if you want to be a fit person. Alcohol is full of things that can make you gain weight, and it has no nutritional value really. Sure, it’s okay to have a few drinks now and again, but if you want to lose weight you cannot drink every day. Being a young adult means that you’re going to be around alcohol quite a bit, but know that it’s okay to say no to it. If you’re struggling with an addiction to alcohol, you should try talking with your doctor for help with getting sober.

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Don’t think that fitness is something that you can work on for a few days and then be where you want to be. Even if you’ve reached your fitness goals, it’s never a good thing to stop. You don’t want all your hard work to go to waste because you think it’s okay to skip working out for a few months. Fitness is something that you need to be working on every day. You have to make the right decisions as to what you eat and you’ll need to work out if you want to stay where you’re at once you’ve reached your fitness goals.

Tip: Try using a sauna after working out. Saunas are excellent to use after a grueling workout.

When you go to work, it’s a good idea to pack a lunch to take with you. Make sure the things that you bring are healthy and will give you energy to finish your day. A lot of people eat fast food and things like items from a snack machine for lunch. This isn’t good because if you’re doing this every day, it can have an adverse affect on your health. Stick with things that are good for you and pack your lunch with those things if you want to be healthier.

Getting exercise and good food into your fitness routine are very important things if you want to be more fit. This article has just given you the basics of being a more healthy person. There will always be new information coming out about fitness so always keep your eyes opened for that. Get out there and work hard at being more fit and your body will thank you!

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Hydration Tips For The Golf Course

Since golf is a warm weather sport – and often a hot weather sport – ensuring that you are properly hydrated is essential. If you don’t drink enough water, your body is not going to perform as well as it should and your golf game is sure to suffer.

Tip: Bring a high-protein snack with you on the course. Golf exhausts you both mentally and physically.

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Rather than loading up at infrequent golf course drink stations, you are better off drinking smaller amounts regularly. In order to do this, you should carry a water bottle or two with you. Continue to sip away at them, and refill them as needed when you do reach water stations. A good rule of thumb is to drink eight ounces of fluid before you even tee off, then continue to drink four to eight ounces every 15 minutes of play.

Tip: You should prepared mentally and physically before playing. Dismiss your other mental problems so you can keep your mind on your game.

If you are playing a long round and will miss a meal, you may want to consider bringing a meal replacement drink. This is generally a dry powder mixed with water that can be used in the absence of a meal or to replace fluids. These will keep you hydrated, and help keep your blood sugar level in check.

Tip: Try to avoid stiffening up when you swing. This is something that a lot of golfers do, so make sure you avoid doing this as it can bring your golf game down.

Many recreational golfers have a beer or two on the course. Keep in mind that alcohol dehydrates you; it does not count as drinking fluids to keep you hydrated. If you do choose to drink any alcohol while playing, be sure that you limit your consumption and include non-alcoholic beverages as well.

Tip: Whenever your swing feels too fast or you are not getting the club head to properly guide your movements, a great thing to do is to get yourself a lighter grip. Making this change alters the weight of the grip relative to the club head, which allows you to focus on the club head and hit the ball true.

Don’t wait until you are thirsty to drink, because at this point your body is already dehydrated. Drink before heading out and continue to drink through your entire round. Dehydration creates fatigue, makes you uncomfortable and can cause you to lose your mental focus – an important element in the game of golf.

Diet and nutrition are just as important as fitness when it comes to creating a body that is optimized for a great game of golf. Be sure you keep hydration in mind each time you play.

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High Intensity Interval Training For Enhanced Fitness

There are many different types of fitness training, and someone embarking on the search for a new exercise regimen may find themselves facing an array of choices and some tough decisions. If youíre looking for results, High Intensity Interval Training may be one style to consider.

Tip: If you are a beginner you should consider a training session with one of the personal trainers at your gym. He or she can show you how to use equipment properly, and can also help you to make a fitness plan.

High Intensity Interval Training (known as HIIT) is alternating short, vigorous bursts of exercise with short (or slightly longer) recovery intervals, which are less intense. Itís great cardiovascular exercise, and a session can last from four minutes to thirty minutes. Many athletes use this type of training, especially for running. It can improve your glucose metabolism and maximize your fat burning.

Tip: Many people attempt to get fit just by lifting weight on a bench. However, for complete fitness, you need to work all of the muscles in your body, not just your arms.

A typical HIIT session might start with a warm up, then three to ten intervals of the high intensity exercise and recovery period of exercise, followed by a cool down. The intervals should be tailored to the participantís level of exercise, and itís best to have a trainer guide you on thisóat least for one session. You should also get your doctorís approval before beginning any new exercise regimen, especially given the intensity of this workout style.

Tip: Decide on a fitness routine that you enjoy, and are confident you can maintain. If you choose something you enjoy, you’ll be excited to work out.

For example, after warming up, you might run very hard for thirty seconds, followed by thirty seconds of a light run, then thirty more seconds of hard running, then thirty seconds at a light run again, and so on. The level of intensity and the length of each interval should be chosen with your fitness level in mind.

Tip: It can be a great motivational tool to set goals in your fitness regimen. It keeps your focus locked on the end point you want to reach, rather than getting caught up in how to get past the inevitable obstacles.

Traditionally, the sprints were done at a 2:1 ratio, such as thirty seconds of hard running followed by fifteen seconds of walking or jogging. But it isnít necessary to stick to that. An out-of-shape or overweight person might only start with a light run for thirty seconds, followed by sixty to ninety seconds of at a walking pace to recover.

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Tip: A good way to stay in shape is to pick a fitness regimen that will tone your body and keep you agile. You should easily find many different classes in your area.

This strategy isnít only good for runningóyou can use it on an elliptical machine, a rowing machine, a bike, and for other forms of exercise. Just let your bodyóand your personal trainer, if you have oneóbe your guide.

Tip: When working out your abs, don’t use only crunches. Although you may crank out 250,000 crunches, studies show that a mere 1 pound of fat is consumed.

Because a HIIT session often lasts approximately 30-40 minutes, it can be an excellent way to fit an effective workout into a busy schedule. It also can be more fun for people who tend to get bored with gym routinesóit mixes things up a bit, and allows the person to get out of the gym faster, instead of seemingly endless, monotonous runs on the treadmill.

Tip: You may find it easier to stick with a workout plan if you make a schedule for yourself. You should plan how many days a week you will exercise, and then stick to that schedule rigidly.

HIIT training has been shown to burn fat more effectively, in spite of the shorter workout time. HIIT can increase your resting metabolic rate, lower your insulin resistance significantly, improve your glucose tolerance, and enhance your skeletal muscle fat oxidation.

Tip: When doing repetitious types of exercises that you need to count, begin with the number you are aiming for and count backwards from it. You can stay motivated by knowing how many are left so that you won’t stop in your efforts.

The HIIT method of training is great on its own, but if you add in High Intensity Strength Trainingóguided by a properly-trained personal traineróyou can boost your bodyís fat-burning capabilities and maximize the health benefits of your training routine. If you choose to use both methods, you can do the strength training two to three times a week, and do your HIIT routines on any or all of the other days.

If youíre looking for a way to kick your fitness routine into high gear, or maximize your weight loss, High Intensity Interval training just might be the method for you.

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