strength training

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Golf Strength Training Slows The Aging Process

Golf strength training is critical in slowing down the effects of aging. Issues like rapidly declining strength, flexibility, and endurance. The number of golfers who are middle age or older is growing and they all want to play as long as possible.

In order to both slow the aging process AND play longer, you need adequate levels of strength, flexibility, and other physical abilities.


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Tip: Check the area where your ball was, and if there is a divot, you need to fix it. Balls that fly into the green often leave large dents which can harm the grass of the green and prove frustrating to the next golfers on the green.

Golfers (and most others) lose as they age. The cause is quite simple. They do not partake in any form of golf strength training exercises to maintain the fitness levels they had early on in life.

Tip: Don’t starve on the course, bring a small snack or high protein bar with you. The game of golf is exhausting, both mentally and physically.

It is NEVER too late to improve strength and flexibility. I have worked with golfers in person and via my websites that are in their 70’s and 80’s that have almost doubled their current strength and dramatically improved their flexibility (specific to golf).

Tip: Before you take your first shot make sure you head to the driving range to take some long shots. Loosen up your body while getting in some good practice so you do not start off cold.

Just by doing a simple golf strength training routine a couple of times a week, you will increase the level of strength and other important aspects, and not be as aware of the changes that come with aging. You can’t stop it, but you can slow it down and even reverse it depending on your current level of fitness.

Tip: Practice is the key to resolving the common error of slicing. The problem lies in improper contact between the clubface and ball during the hit, which results in right-direction curvature.

One of the major areas most senior golfers lose…is the flexibility in their midsection (core), which is critical in generating power in the golf swing. As a result, the senior golfer will make a change in swing technique, rather than address the physical limation.

Tip: Put your whole body behind your golf swing. Inexperienced golfers often mistakenly believe that power should come only from the arms.

There are many senior golfers who can still play a good game of golf due to the fact of playing and practicing throughout the years…however their swing execution, power and overall consistency has been dramatically affected.

Tip: A great golfing tip for beginners is to be aware of your tee height. Unless the tee is placed at an appropriate height, it is almost impossible to drive efficiently.

Therefore, it is critical for senior golfers to maintain or increase strength, flexibility, even balance and coordination to preserve the performance or level of golf they so yearn to achieve.

Given the above scenario, I hope you realize the importance of golf strength training.

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5 Ways To Make Your Golf Fitness Program More “Functional”

Many of the top touring professionals know that winning on the tour today takes much more than a great game of golf. The field is far too competitive to leave any of the key contributing elements to chance. Preparing their bodies for play is a critical component to a golfer’s success under the most competitive conditions.

Tip: Keep yourself in the correct stance. You can find out if you have a good stance with a simple test: try tapping your toes while avoiding moving your feet.

How you structure your golf fitness program is essential to your overall performance on and off the course. Here are some ways you can ensure you are getting the most out of training program while utilizing the strength of your core as a building block for success.


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Tip: Tee height is an important item to be knowledgeable about if you are a golfing beginner. Your drives might not be efficient if the tree height is not right.

Specific to golf – Get rid of the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Integrate some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, fitness balls, medicine balls, balance disks, traditional dumbbells and don’t forget about the power of using your own bodyweight.

Tip: If you do not bring your club back too far, you can make the most of the power of your golf swing. Pull back the club to boost your power.

Increase Core Stability – More efficient movement creates more efficient power. Golfers maintain an athletic posture over long periods of time and require both trunk and core stabilization and endurance. By increasing your strength and endurance in the core region of your body, you provide both a solid base of support for rotation in addition to the proper transfer of power throughout the body.

Tip: Try to get a lighter grip if you are having trouble swinging to fast. You should be able to focus on the weight of club head to focus on the mechanical aspect of the move.

Vary your Planes of Motion – A golf fitness program will have varying planes of motion as part of your weekly strength routine. Planes of movement include front to back motions, left to right and rotational exercises. Some good examples include multi-directional lunges and medicine ball wood chops.

Tip: Practice shifting the weight of your body when swinging. The motion you are striving for is much like that you see baseball pitchers making when they throw a ball.

Integrate Multiple Elements into Each Exercise – Each weekly workout should address all of the important elements for golf including flexibility, core development, balance, strength and power. Integrated training techniques will develop your skills in each of these areas and produce a whole new level of play. Examples of integration include a 5 minute dynamic warm up, roughly 30 minute strength routine, followed by 10 to 15 minutes of stretches. Each workout can be broken down into strength development for several weeks, core stabilization for several weeks, and power development as you move into peak season.

Tip: Prior to your swing, inhale and exhale slowly in order to stay centered. This will help you concentrate on what you are doing and calm you down.

Progress from Simple to Complex – Begin your exercise program by mastering the simplest forms of exercises first. Progress your golf training design to increase in complexity as your body grows and develops and as you learn proper stabilization of your core region. An example of progression for the legs may be to perform two leg ball squats prior to performing the one leg version.

Before any golfer, pro or otherwise, picks up a club, they look at the capability of their body versus the requirements of the swing. Utilize these 5 tips to create a golf specific program that brings out the best in you and the best in your golf game. Make this golf season your most productive yet!

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How You Can Successfully Reach Your Weight Loss Goal

Shedding weight is a scary job due to the fear of possible failure. Your personal weight loss objectives may be realized, however, with determination, advanced preparation and moral support. Look over this article for simple ways that you can safely reach your weight loss goal.


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Tip: Depending on what goals you put in front of you will determine how much you have to put into strength training. To get bigger, you want to limit the amount of strength training exercises you complete on a regular basis.

Perhaps you want to play a ball game with your kids or not be embarrassed when you join a health club. Perhaps you are trying to find a boyfriend or girlfriend or you want to play sports. To do these things you are going to have to shed pounds.

Tip: Good knee health depends on strong thighs. Avoid the most common injury, which is torn muscles and ligaments along the back of your legs.

Write out a list of each of the foods you are able to eat on your new eating plan. Any time you visit the supermarket walk away from anything that isn’t on the list. Start a journal and keep track of the pounds you have lost at normal time intervals — weekly is usually best. Take a photo of yourself at your beginning weight and put it on the family fridge. As you lose a predetermined quantity of weight (for example 10 or 20 pounds), take another photo and put it on the fridge next to your starting photo. Keep doing this each time you lose another 10 or 20 pounds.

Tip: Face the exercises that you don’t like by including them in your routine and doing them on a regular basis. People sometimes avoid working their weakest muscles, because the exercise is harder.

You know it’s really important that you exercise, but your workout routines need to be enjoyable. A successful loser one time explained jogging was boring — but when he’s playing basketball he will happily run back and forth the length of the court for hours on end. Whatever routine you decide on, keep track of your everyday exercise as part of your weight loss journal. Learn to calculate the number of calories you have burned up in the course of each and every session — also the routines that work best for you.

Tip: When you find yourself unable to get into your exercise routines on a regular basis then all you need to do is create a schedule. Write down the days on which you will be exercising during the week, and make it a priority to commit to your schedule.

You put on your weight in stages and that’s how it will come off. Set up initial goals of five to twenty pounds and give yourself a reward as soon as you achieve the first goal. That doesn’t mean heading out to a restaurant and / or allowing yourself an ice cream sundae. Instead, treat yourself to a a new shirt or blouse or perhaps a super romantic night out with your partner.

Tip: Carve out a few minutes daily to workout. Add exercise into your daily routine using creative methods.

Do not forget that a few cheers from your close friends and family will help you enormously. It is the folks who love you most that are going to be rooting for you and who will be in your corner. Don’t be embarrassed about discussing your goals and personal achievements with them. You need their encouragement and to be able to use them as a sounding board in order to keep you serious about your program. Burning off fat is definitely a process that will require staying on plan and working out regularly.

Keep your goal in mind — you can achieve the sexy physique you have always dreamed about. The secret is to keep motivated. Keep this tips in mind and you can successfully reach your weight loss goal.

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Fitness For People Of Size

If you are a person who is overweight, the chances are you have been dealing with your weight issues for quite some time. People who do not have issues with their weight often have a hard time understanding why someone would choose to be fat. However, they do not realize that the majority of the time, being fat is not a choice. With that being said, even if you have been struggling with your weight for a long time, you can get on a fitness routine that will help you to keep your health on track even if you are unable to shed a tremendous amount of pounds.

A back extension.

A back extension. (Photo credit: Wikipedia)

Tip: Counting your calories helps you stay more fit. The number of calories you consume per day will greatly affect your fitness level.

While losing a whole lot of weight may be a dream of yours, in order to get started on a healthier lifestyle your main focus should be on getting up and moving. You can take part in all kinds of diets and monitor every calorie or carb that you consume, but if you are not moving and getting your blood pumping, you will never see results. Anyone who is overweight can benefit tremendously simply by implementing a new fitness routine just to keep moving.

Tip: The frequency of your strength training depends on your personal goals. If you want muscle mass, you should not have more than one strength training session a week.

Depending on your size, you may find that you have issues with walking or you have joints that are sore whenever you do try to exercise. This is the perfect time to think about finding a local pool where you can go to swim and get some easy movements in. Many people, regardless of their size, are able to burn calories and get their bodies moving when they are in the water. Simply taking the time to swim for 30 minutes a day can get your blood circulating and help you to improve your stamina.


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Tip: Reduce the chances of being injured by walking with proper posture. You should walk upright and make sure your shoulders are draw back.

If you are someone who works in an office setting, think about getting a mini-cycle that you can use while you are at your desk. These mini-cycles mimic the movement of a bicycle so you can actually keep moving at your own pace while you are at work, without ever having to leave your desk. Just a few minutes spread out throughout the day can have tremendous results.

Tip: If you want to strengthen your legs, try doing wall sits. You should begin with a wall space that is wide enough for your body to fit and that allows you to safely do the move.

No matter what, if you are able to get outside and walk, then do it! Walking is a great way to get your blood pumping and can help you to work on your stamina while burning off calories. Many people will benefit from a walk just after meal time to help them to not only burn off whatever they ate, but also to aid in digestion. If you have a friend who wants to stay healthy as well, take them along with you on your quest for fitness whenever you walk.

You might live with some extra pounds, but you can also remain healthy while doing so. There are a lot of people who will find that implementing a new fitness routine to start moving will be the motivation that they need to stay moving. In the end, you could end up losing a few pounds, or more. The bottom line is, you will not see the results unless you try.

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Helpful Hints On How To Begin Your Path To Better Health

If you are just beginning your quest to become healthy with a more active lifestyle, then you are probably looking for some helpful hints on how to get started. Make no mistake, increased exercise is a cornerstone of good healthy. Although you may be searching for some way to achieve the results you want with the minimal input, the truth is that there is no substitute for hard work and commitment when it comes to exercise. The good news is that once you get started, results become addictive and the hard work becomes fun. If you still want to get started, then read these tips to learn how and why to get started.
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The first thing you should know about starting an exercise regimen is that you should start slowly. If you used to work out in the past, or if you want to get great results quickly, you may be tempted to jump into a routine that is too advanced for your fitness level. If you do this you not only risk the possibility of injury, but very simply, you will be so sore that you can’t work out for the next few days. Start slowly and build into the routine you want to have.

Tip: A great fitness tip for tennis players is to train your eyes to focus faster. Moving closer toward the net than normal allows you to train your eyes so that they react faster against your opponent.

Increase in exercise will lead to increase in perspiration. You will need to drink more water to offset the amount of water you lose through exercise. In addition to this very mechanical explanation, you should drink large amounts of water to speed your exercise results. Increased intake of water results in increase in metabolism as your body must process the water that it takes in, burning calories without taking any calories in.

Once you have committed to these simple changes in your lifestyle, you can then focus on the working out. You should learn about the difference between strength training and aerobic training. While many people tend to focus on either one or the other, if your goal is to achieve a high degree of fitness and increased healthy, then you should do both. Do strength training on one day, and then aerobic training on the next to allow your muscles time to heal. This combination will provide you with the overall level of fitness you desire.


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Tip: To get in shape, many people turn to weight lifting at the gym. However, if the thought of weights is not appealing to you you can maintain an excellent fitness level by practicing six simple exercises.

Strength training is an important part of physical fitness. Many females are concerned that strength training will make them appear bulky or unattractive. The truth is that strength training does not require you to increase your muscle mass in an unsightly manner. You can tone your physique through high repetitions of low weight. This will give you the sleek and slender look you desire.

Hopefully, this article has given you a few tips to start your path towards a healthy lifestyle through aerobic and strength training. Remember that you can tailor your exercise regimen to achieve a wide range of results fit to the kind of body or performance level you desire. Stay positive and committed and you will have the body you dreamed of very soon. Good luck.

According to Wendy T. Behary, such ‘healthy narcissism contains the seeds of assertiveness and self-respect’. It is clear that ‘narcissism has robust value for children’, and that ‘many successful people exist within the domain of well-adjusted, or healthy, narcissism’. One result of successful therapy may be the regaining of ‘a quiet pleasure in being one’s self…a sort of pleased feeling, nothing superior…a spontaneous relaxed enjoyment, a primitive joie de vivre native to the organism’.

Some psychoanalysts and writers make a distinction between “healthy narcissism” and “unhealthy narcissism”…the healthy narcissist being someone who has a real sense of self-esteem that can enable them to leave their imprint on the world, but who can also share in the emotional life of others.

However he conceded that it ‘may be just a semantic issue, in that someone talking of positive narcissism, for instance, may be talking about self-esteem or self-confidence….it makes some sort of sense to talk of “healthy selfishness”. On the other hand, it is meaningless to talk about healthy self-centredness…a tremendous confusion of tongues’.

The undoubted abuses of pernicious narcissism should not blind us to the necessity of healthy narcissism; and it has been suggested indeed that we learn to think in terms of a narcissistic ‘continuum, with stable narcissism closest to healthy narcissism and the destructive narcissistic pattern closest to pathological narcissism’.

The healthy narcissism contributes to improving emotional intelligence as part of the process of adapting to changes; to intensifying curiosity and investigating the environment.

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Fitness Starts Right Now!

If you are like most people around you, you want to have a healthier body. You likely want less size around your waist but more in your muscles. Yet, where and when do you start? Right now, right here. Stop overthinking and complicating what you are going to do and just get to it with the following steps.

Tip: If you are a beginner you should consider a training session with one of the personal trainers at your gym. A good personal trainer will help you set goals and create an exercise program for you.

The first thing you have to do is change your outlook and attitude. Do you feel like you weight too much? Exercising and dieting to lose weight is a neverending battle. Instead, set a specific tangible goal to focus on instead. Losing x number of pounds works, as long as x is specific number and not tied to an event or deadline. Better yet is to stay you want to be able to deadlift x number of pounds or walk/run a 5k.


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Tip: Look for exercise routines that you find exciting and that you will be able to stick with. Try and find an activity that you like so it won’t be a hassle to work out.

Once you set your intention, see your doctor. Any credible exercise article online or in print will advise you to see your physician prior to starting an exercise regimen. This isn’t just so they don’t get sued. You want a check-up with your medical professional so that you have clearance to do certain activities. Your doctor will also have a wealth of knowledge and information to share with you about your goal, likely including local resources and options you never knew about on your own.

Tip: Limit your weight lifting time to one hour. Muscle wasting happens within an hour.

Clean out your cabinets, fridge and freezer. You might have a lot of food to donate to a local pantry or friends, but it needs to be done. Restock everything with healthy choices. You’ll still likely eat out often, but your kitchen is no longer going to feel like the appropriate place for junk food.

Tip: Your long term exercise goals should be the determining factor in the frequency of your strength training. If you aim to bulk up, then you shouldn’t spend too much time on strength training.

Record yourself before your journey. Do a serious weigh-in, measure yourself and get pictures. You want a before and after picture set to hang on the wall after you are done, preferably alongside a ribbon, certificate or even eventual trophy after your 5k or other event.

Tip: Want to boost your workouts? You can increase your strength by as much as 20 percent by starting with stretches. Take about a half a minute to stretch your muscles between sets.

Listen carefully to how others around you respond when you tell them about your goal. Many will not really care, or even rain down on your goal. Don’t get defensive. Just tune them out and save your energy for training and exercising. Keep an ear out though for those that might cheer you on. You’ll need a support group. You might even find a workout partner or group along the way.

Tip: It is important that you find time on the weekend to exercise. Many people are tempted to slack off and do nothing at the end of a long stressful week.

Now, after all that, are you ready to actually start exercising. Get online or find a good book about your goal and read it thoroughly. Just about any fitness goal you can imagine already has a tremendous body of knowledge regarding it, so finding a fitness plan should not take long. Just remember to be conservative and start off in the smallest pieces you can manage. It might seem overly easy and even boring at first, but you want to get in a steady habit of training. Within three weeks, you’ll likely head out and train without even thinking about it.

Keep that before picture up where you alone see it often, with a blank space for the after picture. You will fall of the wagon at times, but if you crafted the right wagon to start with, you’ll get back on easily.

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Weight Training For Golf In Your Own Home

Weight training for golf is viewed by golfers as a lot of work, time-consuming, boring and you need a gym membership to do it. None of the above is true, and if you read this article, I’ll explain why.

An animation of a full golf swing displaying t...

An animation of a full golf swing displaying the appropriate and professional technique. Each of the 9 frames in the animation are based on this image. The animation was made in both Adobe Photoshop CS and Adobe ImageReady. (Photo credit: Wikipedia)

Tip: Dedicate some time to familiarizing yourself with a course new to you prior to teeing off for the first time. No matter if you’re using a scorecard or asking someone who is experienced with that course, knowing the dangers around the corner can help you avoid penalty strokes or those into hidden bunkers.

You see…weight training for golf isn’t on machines anyways…so that eliminates the requirement of a gym. It’s not a lot of work, if you pick and choose the area you want to focus on. It’s not time-consuming if you do it in the convenience of your home, and have a plan of action. And lastly, it can be a lot of fun, when you use bands, exercise balls and training equipment specific to golf.

Tip: You will sometimes hit the ball into bunkers or sand traps, even if you’re great at golf. When you try and hit a ball from these areas, you can often make a mess of the sand.

There many “so-called” weight training for golf programs, but when you take a look at them, you’ll see pictures of golfers sitting on their butts in a machine. I don’t know about you, but I think golf is done “on your feet”, right?

Tip: When faced with a really long putt shot, concentrate on the speed you use to hit the ball. Don’t aim directly for the hole.


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Weight training for golf is close to becoming “mainstream” with the golfing community. We see and hear all the pros doing it and playing their best golf; so why wouldn’t we amateurs do it also?

There are so many reasons why to participate in a weight training for golf program, that you can’t overlook it and say you don’t need it.

Tip: Tee height is an often overlooked aspect of a beginner’s golf game. Your drives won’t be as good if the tee height isn’t correct.

Lacking power in your swing? It’s because your body can’t produce any stored energy from a full back swing with torque in your core. That’s a ‘physical’ issue, not mechanical.

Tip: The back of the front foot should be aligned with the ball during your drive. For other swings, the ball should be consistently placed close to equal distance between your left foot and right foot.

Is your golf swing inconsistent from one swing to the next? Swing faults originate from some deeper physical limitation that’s not allowing you to make a mechanically sound and repeatable swing. How many times have you taken a lesson and heard your pro say, “you need to make a full backswing”, but you just can’t physically do it? That’s a ‘physical’ issue, not mechanical.

Tip: Keep a consistent tee height for consistent drives. A grounder is often the result of a low tee.

How about injuries? Do you have one at the moment? The golf swing is physically damaging to the body if you don’t have enough strength and flexibility to withstand the force the golf swing puts on it. Swinging a 3 foot long lever (club) at up to 90 mph is unbelievably stressful on the joints, ligaments, tendons and muscles of the body. That’s a ‘physical’ issue, not mechanical.

I could go on and on, but I think you might get the idea by now.

Tip: When golfing, you need to constantly be paying attention. It is important that you are ready to step up to begin your shot when your turn comes.

Weight training for golf may be your “missing link” to your best game ever! If you’ve tried all the ‘other’ methods, this is the ONLY one left. Why wouldn’t you explore the possibilities a little more?

If you’re looking to add power to your golf swing; improve your consistency; and prevent golf injuries, then you’ve got to consider weight training for golf.

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