How to Optimally Prepare for the Golf Season with Golf Fitness Exercises

The PGA Golf Tour is in full swing and for many parts of the country and world the golf season is upon us. Many of you are anxious to dust off the golf clubs and get out to the golf course for your first round of golf. A question that may be on your mind is how do I get ready? How do I knock off 6 months of rust on my golf swing, feel comfortable with my driver on the first tee, and post a good golf score at the end of the round?

All questions that are asked often in the world of professional golf and this article will provide you with the answers. Answers to these questions and many more fall under the category of how do I prepare myself for the golf season?

Interesting enough if the guidelines from this article are followed the golf score you post for your first round of the year may be lower than you ever expected, the distance of your drives may well be farther than you imagined, and the number of accurate golf shots you hit may be even more surprising!

The answer to all the questions on how to get ready for the upcoming golf season centers on preparation. Preparation is the key to a successful first round of golf and every round you play in the upcoming golf season.

We all probably understand the definition of preparation but lets take a quick look in order for us to all be on the same page. Preparation can be defined as the work or planning involved in making something or somebody ready or putting something together in advance (Encarta Dictionary, MSN.com).

A definition that sheds light on getting ready for the upcoming golf season. Using the above definition we can see the process of preparing for the upcoming golf season does not begin 10 minutes before your first tee time, but rather in advance of when you get ready to hit driver off the first tee. Bottom line the process of getting ready for the upcoming golf season begins weeks or even months before your’ first round of golf of the year.

To have a successful first round of golf and a good season of golf you must begin the process of preparation well in advance of your first time on the golf course. If you look at professional golfers they begin the process of preparing for the upcoming golf season months in advanced. I would suggest doing the same. Develop a plan that will get your golf swing ready once the snow thaws, the birds are chirping, and the greens are ready for putting.

What does such a plan contain? This type of “golf preparation plan” would contain drills, exercises, and programs to improve and prepare every aspect of your golf game. If we break down the game of golf into categories the “golf program” becomes much easier to understand. Obviously, we have the different shots made on the course. A brief breakdown would indicate the need to implement swing drills to work on the full swing, short game, and putting. We could obviously get a little more detailed than a breakdown of the golf game into three different categories, but lets’ keep it simple.

Now that we have this breakdown of the game of golf into full swing, short game, and putting the next step is to implement a series of drills to work on each of these aspects. Simply put I would suggest devising a series of drills to work on each part of the golf game/swing. This can easily be accomplished by purchasing a few books or videos from one of the top-teaching professionals in the world of golf.

Each one of these qualified golf instructors have numerous materials available to help you with your golf swing. And if you are one of those individuals that lives in a cold climate and is unable to get to a driving range or practice facility, no need to worry. Most all of the instructional videos/books available have drills that can be performed in the comfort of your own home.

At this point we have a couple of bases covered in the “preparation plan” for the upcoming golf season. We understand preparation is key to a successful year on the golf course, the “preparation plan” begins well in advance of the first tee time of the year, and a portion of the plan consists of swing drills. This brings us to final part of your “preparation plan” for the upcoming golf season.

This part of the plan centers on the implementation of golf fitness exercises to go along with your swing drills. We must understand the concept of your body and the golf swing. The golf swing is executed in its’ entirety by your body. In order for your body to execute the golf swing correctly. It requires you to have certain levels of flexibility, balance, strength, endurance, and power within it. If you are lacking in any one of these physical areas compensations will occur in your golf swing.

It comes down to this: In order to be prepared for the upcoming golf season and to improve your golf swing. The implementation of golf fitness exercises geared towards developing your body around the golf swing is necessary. This type of program will prepare the body for the golf swing and the upcoming golf season.

To summarize, the process of preparing yourself for the upcoming golf season begins with a “preparation plan”. This plan begins weeks to months in advance of your first time out on the golf course. Additionally, this “preparation plan” for the upcoming golf season contains a series of golf training drills to prepare your golf swing. The golf training drills break down the golf game into three sections; full swing, short game, and putting. A series of swing drills are implemented to work on each one of these parts of your golf game. In addition golf fitness exercises are implemented into the golf-training program to develop your body around your golf swing. Put all these pieces together and your first time out on the golf course this year should be an enjoyable one.

Sean Cochran

Exercise Bikes - Recumbent or Stationary?

Exercise bikes are a wonderful way to get a low-impact exercise workout. Of course today's bikes like those from Sportsart, Tunturi, Nordictrack, Schwinn, and Pro Form are a far cry from the bikes offered many years ago.

You know the ones - the lightweight plastic flywheel, the tiny seat, and no statistical monitoring whatsoever.

Well, as you probably know today's exercise bike offers a stationary bike rider so much more. Now a person has to decide between getting the lower profile comfortable recumbent style or the high-seated traditional stationary style bike.

Of course each has its advantages but to ensure that you get the most value and best fit for your needs one should ensure that any bike reviews consider several critical and necessary features.

Because an exercise bike provides a lower-impact workout they also require longer usage to get maximum benefit. What does this mean? It means that using this type of home exercise equipment is going to require a person to spend many, many hours using the bicycle.

With this in mind, it's absolutely critical that any stationary and recumbent exercise bikes considered has several key features detailed.

An appropriately supporting seat. Some manufacturers provide seats that are plastic and rather small. As you might expect, these are going to get uncomfortable. Fast.

So make sure the seat is large enough and supportive enough to accommodate today's heavier riders.

Because it can get rather boring just riding for hours on end, make sure the bike is quiet enough to operate while a television is on in front of you. You won't regret this.

Modern recumbent and stationary exercise bikes have a computerized console panel above the handlebars. Both cheap and expensive bikes have this feature. And because these consoles tell you all the stats you may need to monitor while exercising, like calories burned, time, distance, exercise level, and speed, you want to make sure that you are going to be putting your bike near a power outlet at home.

It's rare to find a model that still operates on only batteries. So make sure you plan in advance where you want your bicycle to be located in your home.

There are other minor features that are more personal preference but still should be considered. The main ones are:

• pedal straps
• seat height adjustability/flexibility
• cup holders
• warranties

Overall, if you ensure to consider these points prior to doing your exercise bike reviews you will be sure to come out with a bike that is more than acceptable and capable of giving you the workout you need.

And want.

Muscle Fitness � Can Yoga Make You Stronger?

Many people wonder if yoga can improve their muscle fitness. They recognize that yoga can help reduce stress and increase flexibility, but when it comes to increasing muscle fitness, they think it might be a little too 'weak' to do the job. The fact is that yoga can definitely make you stronger.

A study was conducted at the University of California at Davis. Ten college 'coach potatoes' adopted a yoga routine for eight weeks. Each week, they attended from two to four classes during which they spent 10 minutes on breath control, 15 minutes of warm up exercises, 50 minutes doing yoga asanas, and then 10 minutes of relaxation/mediation. At the end of the eight-week period, the researchers measured the students' fitness and discovered that their muscular strength had increased by up to 31%, their muscular endurance improved by 57%, their flexibility increased by 188%, and their cardio respiratory fitness improved by 7%. These results are pretty amazing when you consider that the study was only conducted for eight weeks.

How can something that seems so benign have such a major impact on muscle fitness?

MUSCLE STRENGTH - Unlike traditional weight building exercises, in yoga your body provides the resistance. While you are not likely going to produce the bulked up muscles of some weight lifters, you will certainly increase your muscle strength.

Many poses in yoga are done very slowly or you stay in the posture for several breaths. It is much more challenging to your muscles to hold a pose or do it slowly than it is to allow momentum to move you through an action. I have been working out with weights for many years so my muscles are used to being strengthened. Yet, I have practiced certain yoga routines during which my muscles screamed for mercy and I actually had to get out of the pose and then resume it because my muscles were so challenged. I don't often experience this during weight training sessions.

In addition, some balance postures such as Tree Pose and Shoulderstand require enormous muscle control in order to prevent you from falling over. This helps to build and strengthen your muscles.

MUSCLE BALANCE - In weight training, you isolate a specific muscle as you perform an exercise and this leads to a short, tightened muscle. The muscles you develop during yoga are more likely to be elongated, because while you are strengthening them, you are simultaneously lengthening them. You also do not focus on an isolated muscle, but actively recruit the smaller muscle groups as well. You truly work your entire body when you practice yoga.

Practicing yoga can help realign your muscles, so they are more balanced. Since you are not overworking any specific muscle group, you are less likely to get injured.

In addition to all its other benefits, yoga can help you improve muscle fitness. Whether you choose to use it as your primary means of strength training or you want it to supplement your other exercises, yoga can help your muscles grow fit, balanced, and strong.

Training Titanic Triceps

Earlier this year I wrote an article called Building Bulging Biceps. The obvious follow up to this is an article explaining how to enlarge and strengthen the muscle group which comprises two thirds of your upper arm mass - The Triceps. The variation in size and shape of the triceps between individuals is quite astounding. The three heads of the triceps produce endless forms and compositions. I have seen (ideal) horse-shoe shaped where the long head and short head appear to be in perfect balance with each other. I have seen long and flat triceps. Short and thick triceps. Huge lateral heads with small long heads. Small lateral heads with huge long heads. The list goes on. The triceps are an elegant muscle group and complement a good physique very nicely. Without proper triceps development the body and especially the arms appear to be lacking something essential. I am going to explain the science behind building a great pair of horse-shoes…..

Plan of Attack

Know the functionality and main movement patterns of the Triceps:

Angle of Greatest Stretch - this is the most important one and is often missed during a workout. Not good. The commonality of the Tricep Pushdown and Rope Pushdown in all gyms is the cause of this. They are not the most effective muscle mass and strength builders. They are just simple and easy to perform. The angle of greatest stretch in the triceps occurs when you raise your arm straight up and bring your hand down behind your head or towards your face. This is achieved during a movement such as an Overhead Dumbbell Extension when you are seated with your upper back supported, your upper arms are vertical and you lower and raise a dumbbell behind your head or a Skull Crusher aka Lying Tricep Extension. In this position the muscle fibers are pulled the maximum distance apart and the triceps is stimulated all the way along from origin to insertion causing maximum muscle fiber damage and therefore growth.

Angle of Greatest Contraction - this one is also important but is too often the focus of Triceps workouts. The position is when you have your arm in-line with or even behind your body during an exercise such as a Tricep Pushdown or Bench Dip. At this angle the muscle fibers aren't fully stretched at the bottom of the movement but do achieve a very full contraction.

Pronated Grip (i.e. palms facing away from you, thumbs facing each other) - triceps movements using this grip (Tricep Pushdown) focus more on the lateral head of the triceps. This muscle forms the elegant ‘horseshoe' shape of the upper arm.

Supinated and Hammer (Neutral) Grip (i.e. palms facing you, thumbs turned out) - tricep movements using these grips focus more on the long head of the triceps. The long head forms the bulk of the triceps. An exercise that involves a supinated grip is the Reverse Grip Pushdown. An exercise that uses a hammer grip is a Rope Pushdown.

Pressing Exercises for Triceps - the best tricep mass builders are compound movements that move through the elbow and shoulder joint. These include: Close Grip Bench Press or Smith Press, Close Grip Weighted Dips, Weighted Bench Dips and Close Grip Push-ups. Focus on these types of exercises to maximize muscle and strength gains. They allow you to safely use maximum weight and apply maximum stress to the tricep muscles far more than the elbow-stressing isolation tricep exercises that are the more common inclusion in most weight training programs.

Chest and Shoulder Pressing Movements - The most effective way to grow yourself a pair of Titanic Triceps is not focusing on tricep exercises but making sure each week that your chest and shoulder routines contain mass-building pressing exercises such as Dumbbell Presses, Barbell Presses, Dips, Arnold Presses, Machine Presses, Power Presses etc. These big movements will ensure that your triceps indirectly are fed a steady diet of extreme but safe weights.

The Rules

Creating a great Triceps workout plan:

* Train arms only once per week - they are involved in all of your upper body and some of your lower body exercises and need time to rest and grow.

* Perform repetitions of 6 to 15 - Triceps (and biceps) respond well to a broad range of reps with high intensity and good technique.

* Perform 2 super intense work sets per exercise - this will allow you to focus your intensity and achieve greater exercise variety hitting the triceps from all angles.

* Choose 4 to 6 exercises - it sounds like a lot but remember that (after warming up) you are only performing 2 sets per exercise.

* Superset triceps and biceps together set for set - this is the best way to train arms. While one is working and fatiguing the other is recovering. You can lift heavy for the entire workout and get extreme muscle pumps.

* Focus on compound movements like Close Grip Bench Press rather than isolation movements like Tricep Kickbacks to build mass and strength.

* Use a mix of Dumbbells, Barbells and Cables.

* Always employ safe, strict, controlled, intense technique.

The Workout

45º Incline BB Extension 1 x 20, 1 x 15, 2 x 10

+

45º Incline DB Curl 1 x 20, 1 x 15, 2 x 10

Close Grip Bench Press 2 x 8

+

Standing EZ BB Curl 2 x 8

Seated Overhead DB Extension 2 x 10

+

Standing Alternate DB Curl 2 x 8 each side

Rope Pushdowns 2 x 15

+

Cable Preacher Curl 2 x 15

Weighted Bench Dips 2 x 15

+

Kneeling DB Hammer Curl 2 x 10

You will not find a more effective or more complete Tricep workout than this. All bases are covered. To learn the proper technique for all these great exercises please visit the Workout Video section. Thank you for your time and attention. Train hard and watch your arms grow.

Joey Sheather is the head trainer at Global weight training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit Weight Training.

Video Source: Youtube

10 Natural Ways to Reduce Stress and Strengthen Your Immune System (with Banana Strawberry Power Smoothie recipe)

Stress seems to have become a constant factor in today's fast-paced society. If left unchecked, it can wreak havoc upon our health. Learning how to effectively manage stress can mean the difference between being robust and full of life, or becoming susceptible to illness and disease. Stress can weaken the immune system and accelerate the aging process. The ability to relax and rejuvenate promotes wellness, vitality and longevity.

A healthy immune system regulates our body's healing process and protects it against infections and diseases. When stress compromises our immune function, it can result in colds, flu, fatigue, cardiovascular disorders and premature aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This initiates the "fight or flight" response, places undue strain upon the heart, and can also increase the feelings of anxiety and depression.

You can find additional info at the following links:

Click Here for more information
Click Here for more information

Build Muscle Mass - 3 Key Ingredients to Building Lean Muscle Mass Quickly.

Copyright 2006 Richard Knight



If you're anything like I was a short while ago, "a skinny guy trying to build muscle mass", then I have some important tips that could help you start seeing results instantly.



There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:



Muscle Mass Ingredient #1 – More Protein



If you want to build muscle mass quickly then this is a "must". Just remember, the only thing that can build muscle in your body is Protein. So if you're not consuming enough protein it's IMPOSSIBLE to build lean muscle mass and stack on the pounds.



In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you're a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you're going to have to consume "more" protein, to not only maintain the muscles you have now but to build more.



So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you're a 150lb. guy you'd want to consume at least 150 grams of protein upward to 300 grams of protein a day.



Muscle Mass Ingredient #2 – More Carbs



Despite what Dr. Atkins said, for all us skinny guys "Carbs are GOOD". We need carbs as a source of energy. But you don't want to consume just any 'ol carbs. You want to consume a lot of complex carbs rather than simple carbs.



In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.



Why complex carbs? Because unlike simple carbs (sugars) it's virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.



If you want to build muscle mass fast, ideally you'd want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.



Muscle Mass Ingredient #3 – Heavy weight training



You cannot build muscle mass without "Heavy weight training". Let's just put it this way "the more stress (heavy weight) you put on your muscles, the more it will grow". And it's simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won't be as hard or strenuous on your body to lift the same weight.



Ideally, if you want to build muscle mass - lean muscle mass to be more specific, you'd want to lift weights that allow you to do 6-8 reps and no more.



Of course there's a whole lot more to building muscle mass, but if you follow these 3 key ingredients you'll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow "Massive".





------



This article has been written by Richard Knight, a "former skinny guy" and weight gain consultant. Richard teaches other "Average Joes" step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . http://www.skinny2massive.com

Can Exercise Harm You?

When you exercise, your brain releases chemicals called endorphins that produce a feeling of euphoria – the so called “runner’s high” that people can become chemically addicted to.

Without it, you feel irritable and out of sorts till you exercise again. So you go on exercising, never stopping to listen to what you body is saying. And what its saying is, “Stop.”

The reason exercise addicts keep pushing themselves probably lies in what happens when they don’t work out. Psychologists at the University of Massachusetts at Boston studied the psychological consequences of being unable to exercise. They compared 30 male and female runners who had been laid low by minor injuries for at least two weeks, with a similar group who continued to run. Those who could not run displayed more signs of depression, anxiety and confusion, and they were far less happy with themselves and their bodies. Like other addictions, exercise, they say, appears to have withdrawal symptoms.

Of aches and pains

Over indulgence doesn’t harm only the mind, but the body as well. Initially, the exercise will do what it’s supposed to, give you a fit body but once you cross the line, it can get lethal. Muscle damage, osteoarthritis, heart problems they’re all waiting to make an appearance.

The body has its limitations and if you push it beyond that limit, you will harm yourself.

Obsessive exercise tends to happen among new exercisers, people who have only just started working out. So keen are they to get fit that they overstep the limits.

The initial signs of unaccustomed exercise can be exhaustion, but that leads to a build up of fatigue. This can do “irreparable harm to the body.”

It isn’t only muscles that are at risk, so are bones. Some “recreational” athletes push themselves to the point of injuries such as shin splints or stress fractures, then refuse to rest, causing greater and perhaps permanent damage.

Even a morning walk is not without risk. Too much walking can lead to osteoarthritis.

When you’re walking, you are working against gravity. So more than exercising your muscles, you are harming your knee joint. A lot of patients who walk up to an hour everyday come up with complaints of aches in the knee. In fact, jogging also harms the knees. Too many sit-ups can also hurt. More than 10 a day can weaken the spine. Moderation, as usual, is the key.

You should begin gradually, and combine different types of workouts, something that obsessive exercisers forget. A complication factor with people who get hooked to exercise is that they tend to perform the same workouts day after day, further increasing the chances of permanent damage.

Thinking right

Never work out so much that you feel completely exhausted at the end of it. About 45 minutes to and hour, four to five days a week, should be your limit. Your workout should leave you feeling fresh and energetic. And make it a pint to take a day’s break every week. This is important because your body needs to relax and rejuvenate.

The key to achieving this lies in your attitude. Exercising is the way to healthy life. So if you do it only to please yourself when you stand on the weighing machine, you defeat the whole purpose of the exercise. Felling healthy should be the priority. So stop fighting with your own body and you’ll be a happier person.

Exercise Routine - Weight Training Schedule For Busy People!

Everyone can agree that maintaining a reputable weight training schedule amidst our fast-paced lives is next to impossible. It's tough enough for most of us just to get ourselves through our busy lives: the kids up and off to school, shopping done, everyone fed on time, car pooling and actually putting in a full day at work on top of it all. Let alone attempting to get any kind of consistent healthy exercise routine to fit into our day. Or week for that matter!

There's not much one can do to change any of our realities on a day-to-day basis. But, there are ways that each one of us can carve out some all-important time for ourselves. Not only is creating a weight training schedule beneficial to our physical selves, but also to our mental state.

exercise of any sort works wonders to help us manage our stress levels. Workout guru, Dr. Sean Levee, states, "On average, a healthy dose of at least 30 minutes of cardiovascular activity or weight training on a daily basis can reduce one's stress level by approximately 75% over time."

While eating correctly and maintaining one's proper balance of rest is very important to overall health, nothing beats the benefits achieved from simple exercise. And, in days gone by, it seemed that many people tended to participate in one or two methods of exercise. Today, with research to help guide us, it has been proven that an active and consistent mix of cross training exercise is most beneficial to our health.

That includes a combination of cardio exercising such as: swimming, biking, jogging or walking. Strength exercises such as pilates, yoga or a simple weight training schedule. And athletics such as: tennis, golf, soccer, kayaking, rowing or mountain climbing. There's nothing like an exercise combination to get our bodies working hard to keep us healthy.

For most business people such as me, traveling for work can hinder a consistent weight training schedule. So, I simply pack my workout clothing, a jump rope and my hand protecting workout grips, and take my workout routine on the road with me. It's amazing how much exercising I can manage in my hotel room in the morning or at the end of a grueling workday!

Push-ups, an abdominal workout and jump roping can create quite a good session for me in less than 30 minutes. I feel refreshed, clear-headed and can maintain my muscle tone while I'm on the road and always feel better for having accomplished that healthful workout for myself no matter where I am!

So remember, in order to maintain that toned physique and fresh mind, carve out that slice of your day to create your own 30 minute weight training schedule and be on your way to a more fulfilled lifestyle. You can get more fitness and nutrition information by visiting http://tinyurl.com/l7ed46.

Golf Fitness Helps Generate More Speed in Your Swing!

The golfing industry speaks about clubhead speed constantly. We see advertised in the golf magazines all the time. We hear about it on the Golf Channel endlessly

Clubhead speed is more a result of what you do with the golf club than an entity of its own. A driver is not going to generate clubhead speed on its’ own! Someone has to swing it!

Clubhead speed is contingent upon swing speed. Swing speed is directly related to the person swinging the golf club. So the question to really ask is:

How Do I Develop Huge Gains in My Swing Speed?

Another term directly related to swing speed and clubhead speed is power.

More Power = More Swing Speed = More Clubhead Speed

Bottom line is we are looking to increasing the power outputs of your golf swing. This will allow for an increase in swing speed. An increase in swing speed translates to more clubhead speed.

So how do we increase the power in our golf swing?

Two aspects require tuning and development of you wish to improve the power in your golf swing.

§ Number One: Improve Your Swing Mechanics
§ Number Two: Improve Your Body

Developing optimal swing mechanics is the first part of the equation to great power.

The golf swing is one of the most difficult, finite, and complex athletic movements performed. As a result, it requires time spent on the refinement of the movements involved.

Any athletic movement, the golf swing included, can be performed efficiently or inefficiently.

An efficient golf swing allows for the highest percentage of power generated by the golfer to be translated into the club, and delivered into the golf ball. An inefficient golf swing decreases the amount of power delivered to golf swing.

Efficient Golf Swing Mechanics = High Power Outputs

Inefficient Golf Swing Mechanics = Low Power Outputs

A pretty simple equation if you think about it.

Now how do you develop efficient golf swing mechanics?

Through a process of proper instruction, proper practice, and time. The body can learn either the correct or incorrect way to swing a golf club. In order to learn the correct way to swing a golf club, proper instruction is required.

Secondly, the body learns through repetition. In order to learn efficient golf swing mechanics it is necessary to practice the correct way to swing. Finally, this process takes time.

The body will not learn how swing a golf club correctly in a day. It takes consistent time spent on the swing.

Putting it in math terms, the equation for efficient golf swing mechanics is:

Proper Instruction + Proper Practice + Time = Efficient Golf Swing Mechanics

Unfortunately, efficient golf swing mechanics is only one-half of the equation to increasing clubhead speed, swing speed, and power.

The second half is your body.

The golf club cannot develop power on its own. It is a combination of developing efficient golf swing mechanics and a body that can generate power.

A Body that can Generate Power = Increased Clubhead Speed

Your body swings the club through the mechanics of the golf swing. In order to perform this efficiently and powerfully requires the development of certain disciplines within your body.

Generating power in the golf swing requires your body to be:

§ Flexible
§ Strong
§ Powerful

The development of these three disciplines within your body allows the foundation to swing the golf club with more power.

If your body is inflexible, weak, and powerless, generating clubhead speed will be very difficult, let alone performing the mechanics of the golf swing correctly. How do you develop such a body for the golf swing?

Quite simply by implementing a golf fitness program. A golf fitness program will develop the required flexibility, strength, and power required of the golf swing.

It comes down to this equation:

Efficient Golf Swing Mechanics + A Flexible, Strong, & Powerful Body = Increased Clubhead Speed

Put in place a plan to develop efficient golf swing mechanics and a powerful body. The swing speed and clubhead speed you desire can be a reality. Remember; proper instruction, practice, time, and golf fitness training are the keys to more power, more swing speed, and more clubhead speed.

Sean

Living Healthy With Exercise Bike

The popularity of the exercise bike among many exercise machines is that exercise bikes moves almost all the back and leg muscles of the user while riding.

Resistance on the exercise bike can be adjusted to intensities that will suit individual’s aerobic needs from the gentle to the more rigorous. The versatility of the exercise bike makes it adjustable to different requirements of the exerciser. Some prefer the slow pedaling at higher resistance levels; others need spinning the wheel at lower resistance levels while some would want to use different resistance alternately. It can also suit the exerciser requirements that would need a more forward leaning position, an upright position and the recumbent position.

When doing the exercise for the first time, a health professional should always be around to provide a safe program for the patient. Knowing the patient’s optimal heart rate is crucial in determining the program and to prevent injuries. Aside from the exercise programs the health professional will also determine the correct posture and resistance that are needed. They are also trained to spot potential difficulties that could cause more problems that someone not trained will not.

Normally, these kinds of programs should be done three times a week for at least 20 minutes each. The patient is always required to start slowly especially for those who are not used to the rigors of exercising. One of the main objectives here is to raise the patient’s heart rate from 60 to 85% of the patient’s maximum heart rate.

For people who would prefer to have the exercise at home instead of going regularly to the gym, an exercise bike is a convenient machine, as it requires very little space. Some exercise bikes are collapsible so that it does not continue to occupy spaces when no longer in use and be tucked away under a bed or a closet.

Exercise bikes can be as inexpensive as a few hundreds of dollars to a few thousand depending on the features and other benefit that it offers.

In lieu of the exercise bike, an ordinary bicycle can also be used. The bike is mounted on a trainer (which is very cheap and is very easy to install), where the rear wheel of the bicycle is raised and the exerciser uses this as a stationary bike. Trainers can be bought at most bicycle retailers.

There are many benefits that the exercise bike can provide but it is especially effective for people who have back ailments.

Riding a bike on the roads, running and jogging is good at strengthening the back conditions of patients but it can also injure the spine, this is why a stationary bike is a popular alternative. Some ailments that could benefit best from an exercise bike are the Spinal Stenopsis and the Osteoarthritis.

Exercise bike are good at strengthening back muscle groups, the leg, calf, the hamstrings at the back of the thigh and can also work the abdominal muscles.

Exercise bicycles can also improve the flexibility of muscles and ligaments. It can also aid to a very large extent the range of movements of the muscles that otherwise can develop spasms and stiffness. Exercise bikes can help reduce the stresses of the muscles at the lower back, and with regularity of use can promote circulation and cardiovascular health.

Muscle-Building Exercises and Growth-Boosters.

I have 'emerged' some subtle bodybuilding  techniques that infuse rapid muscle-growth  to any trainee. You see, the "factor of top  intensity levels" in combination with  "aggressive workouts that expel pure  testosterone bursts", is the key to a  fantastic muscular development.

Yesterday, another non-typical "Chest & Biceps"  workout suffused my body to some *wondrous moments*  of exhilaration and "incredible muscle-inflation". 

I got so pumped... That I could hardly weep the sweat out of my Forehead!

My adrenaline was sky-high, my heart pounded  like a piston and there I was enjoying a  spectacular workout, which was even better than...

SEX!

I have been distinguished for the small in duration,  high in intensity and abbreviated in time muscle-building  fundamentals. 

Each and every weight-training session is of crucial importance! 

Your mind must be mentally prepared for an inevitably brutal,  scientifically structured bodybuilding schedule.

The most potent muscle-building exercises, those which  command your body to reach new levels of muscle-growth,  are Squats, Deadlifts and Bench Presses; combine these  exercises astutely, in combination with the Ultimate  Muscle-Building System (see http://bodybuildingtips.net)  and a strategic infusion of "SUPERSETS" and "MEGA SETS"  to succumb new signals of newly generated muscle-tissue.

These exercises will multiply your physical power  at astoundingly rapid paces while increasing your metabolism;  add to your dieting egg whites, red meat, pasta, rice, vegetables,  pure protein, fibers and liquid-based creatine. 

( see http://weighttrainingcenter.com/CreaBlast )

The astute combination of the "testosterone boosting"  exercises and natural HGH releasing techniques that are  induced during exercising with a short in duration,  high-in-intensity and adrenaline peaking scheme...  forced my body to grow to its' maximum capacity,  while retaining my fantastic gains.

The most successful workouts are ideally inculcated  within a 30-45' training session. I've even had  tremendous responsiveness in new muscle-size by  training even for as little as 25' per workout.

The secret to total muscular development is  directly correlated with the factors of timing,  exercise combinations, intensity, recuperation,  muscular amplification during workloads and other  sensitive parameters. 

Every weight-lifting schedule must force your  body to "flow" superfluous anabolic hormones  like testosterone and HGH, which your body produces.  Combine with "CNS-friendly" (Central Nervous System)  recuperation periods, and rejoice fantastic gains  in shorter periods.

Vedic Astrology Lesson 32 - The 27 Nithya Yogas

The combined longitudes of the Sun and the Moon is called a Nithya yoga. There are 27 Nithya yogas based on the 27 constellations which tenant the Ecliptic. The calculation of Nithya Yoga is simple. Add the longitude of the Moon to the longitude of the Sun, divide it by 13 degrees 20 minutes and you get the Nithya Yoga.


Nithya Yoga = Longitude of Sun + Longitude of Moon / 13 degrees 20 minutes

These are the effects of being born in different Nithya Yogas

The First NITHYA YOGA : VISHKAMBA

Those born under VISHKAMBA NITHYAYOGA have predictive or prognosticating ability.They are spiritual minded and not materialstic. They are interested in the divine and the occult side of life. They love all that moves. It is quite possible that they have a small bend of the body when they walk.

The Second NITHYA YOGA : PREETHI

They are workaholics as they are born in PREETHI NITHYAYOGA. Their public relations are excellent because of their sincerity and altruistic nature. They have a sacrificing mentality and they come up in life always. Their love for all that lives is their best forte.
The Third NITHYA YOGA : AYUSHMATH

Those born under AYUSHMATH NITHYAYOGA have leadership qualities which paves the way for success. The Nithya Yoga in which they are born is self-explanatory as it confers longevity. Their decisions are always accepted in society without objections. Their life is made happy by these factors.
The Fourth NITHYA YOGA : SOUBHAGYA

Special signs in their hands & feet are indicated by SOUBHAGYA NITHYA YOGA. The distribution, preparation and the quality of food stuffs interest them and they may take this up as their profession . Their income may come from associated sources .It is possible that they may stay away in far away places.

The Fifth NITHYA YOGA : SOBHANA


Visual art and display interest them as they are born in SOBHANA NITHYAYOGA . Their work is always characterised by an artistic element and they are always lucky in their profession. Their public relations are good. They have taste for good food and they possess
happiness & possessions.

The Sixth NITHYA YOGA : ATHIGANDHA

Those born under ATHIGANDHA NITHYAYOGA appreciate the fine arts, movies & music. They enjoy fighting and quarrelling even as they are detached. They are difficult to be influenced and they are strong-minded & courageous. They have high integrity.

The Seventh NITHYA YOGA : SUKARMA

As they are born in SUKARMA NITHYAYOGA they are noble in their outlook and dignified in their manners. Dutiful they are and they can easily impress their colleagues with excellent performance. Their words and actions are good and they are charitable by nature.

The Eighth NITHYA YOGA : DRITHI


As they are born in DRITHI NITHYAYOGA they will enjoy scientific knowledge and they are interested in inventions. They are astounded and impressed by space travel. They have expertise and ability for effective communications. They are strong minded & unassailable.

The Ninth NITHYA YOGA : SOOLA


As they are born in SOOLA NITHYAYOGA they have gymnastic bodies.They are sharp on the thinking level & the active level. They are proud of their abilities & possessions both material and intellectual. They are shorttempered & quarrelsome.

The Tenth NITHYA YOGA : GANDHA


As they are born in GANDHA NITHYAYOGA they are likely to be tall.They may have to deal with bad elements in society which may cause unpopularity & discontent in the beginning. But their will power determination & workaholism will save them finally.

The Eleventh NITHYA YOGA : VRIDDHI


Their analytical ability & intellectuality are all part and parcel of VRIDDHI NITHYAYOGA. They love their family and children so much & this is their wealth. The opportunities they get and their childhood environment always determine their progress.

The Twelfth NITHYA YOGA : DHRUVA


As they are born in DHRUVA NITHYAYOGA they are physically robust having wellbuilt bodies. They will be known as men of patience due to the peace of mind they enjoy. Their health will be allright.They earn respect for their reliability.

The Thirteenth NITHYA YOGA : VYAGHATHA


Those born under VYAGHATHA NITHYAYOGA are prone to anger. As they are short tempered their associates may not always freely communicate with them . Their eyes will be peculiar and they are acceptable to others. They may seem eccentric to many.

The Fourteenth NITHYA YOGA : HARSHANA


As they are born in HARSHANA NITHYAYOGA they become leaders whereever they are placed due to inherent leadership qualities. These qualities will manifest depending on the challenges & opportunities they get. They stand by Truth and fight for it.

The Fifteenth NITHYA YOGA : VAJRA


As they are born in VAJRA NITHYAYOGA they have analytical minds. They will be considered as trouble makers right from childhood.They are good at faultfinding which is good in inspection or superintending jobs. They should see the positive side of people.

The Sixteenth NITHYA YOGA : SIDDHI


As they are born in SIDDHI NITHYAYOGA they are blessed by intelligence and prosperity. They have strong minds in strong bodies.They enjoy the joys of this world as if they are heavenly gifts. They will have the prosperity of children.

The Seventeenth NITHYA YOGA : VYATHIPATHA

As they are born in VYATHIPATHA NITHYAYOGA they will have to face abundant problems and failures, even from the start. But their determination & sangfroid in the face of adversity will surely bring home the bacon. They may become hard & cruel because of the hard bludgeonings received in early life.

The Eighteenth NITHYA YOGA : VARIYAN
As they are born in VARIYAN NITHYAYOGA they tend to follow Philosophy & Religion. Even their enemies are flabbergasted by their courage, selfconfidence & pride. Their partners will be proud of them in a secret way which may not be expressed in public. They enjoy wealth.

The Ninteenth NITHYA YOGA : PARIKHA


PARIKHA NITHYAYOGA makes them fighters. Even though this is the secret of their success this tendency should be controlled lest it brings trouble to others. They have an innate interest in arms & ammunition related toys. They are small in size.
The Twentieth NITHYA YOGA : SIVA

As they are born in SIVA NITHYAYOGA they are cool, calm & collected. They earn the respect of good people & they do not get excited easily. Their wealth is never exhibited by them but seen by others. They are aware of something more powerful & superior to them.

The Twenty First NITHYA YOGA : SIDDHA

Since they are born in SIDDHA NITHYAYOGA they have a sincerity of purpose and a pure heart. They will acquire fame for their good deeds. Acquisition of knowledge - scientific, philosophic and literary will be theirs . Fame will accrue to them automatically.

The Twenty Second NITHYA YOGA : SADHYA


As they are born in SADHYA NITHYAYOGA they have good knowledge and and devotion to duty. This may not be appreciated by many people. This begets enmity. They love music & fine arts.They normally get what they want in life.
The Twenty Third NITHYA YOGA : SUBHA

As they are born in SUBHA NITHYAYOGA they have pleasing personalities and they are respected in society. Society will say that they are lucky and pure at heart. They become eligible due to their merit for employment in governmental & institutional offices.

The Twenty Fourth NITHYA YOGA : SUBHRA

As they are born in SUBHRA NITHYAYOGA they have knowledge and good wealth ( wealth acquired thorugh legal means). They command respect in the circle they belong to which gives them strength of mind.They incur the enmity of those who are jealous of them .

The Twenty Fifth NITHYA YOGA : BRAHMA

As they are born in BRAHMA NITHYAYOGA they are naturally interested in Philosophy and the Law Divine. They are ready for hard sacrifice by which alone high heaven is earned.As a result they will be loved and respected. This Nithyayoga denotes Wisdom & the life divine.

The Twenty Sixth NITHYA YOGA : MAHENDRA


They are likely to be altruists as they are born in MAHENDRA NITHYA YOGA. They will have professional brilliance, knowledge and expertise. They are normally gentle but short tempered when provoked. Their body may be afflicted and they are advised to check up regularly.

The Twenty Seventh NITHYA YOGA : VYADHRITHI

VYDHRITHI NITHYA YOGA is conducive to enjoyment of water games & physical pleasures. They have the grace of Beauty and love modern outlook and fashion. They will have wealth acquired through legal means. They have a totally different vision from the normal.

Article by G Kumar, Astrologer, writer & programmer of www.eastrovedica.com . He has 25 years psychic research experience in the esoteric arts. His Astro blog is up at http://www.zodiacastrology.blogspot.com & his Astro lens is up at http://www.squidoo.com/ZodiacAstrology

The Reason Why Volume Based Bodybuilding Workouts Can Prevent Muscle Gain

Any individual who has pursued bodybuilding with the goal of dramatically increasing muscle size knows that volume is one of the most effective techniques in producing such results. Most who understand the potency of higher volume bodybuilding workout sessions find themselves seemingly addicted to exercise, spending excessive periods performing numerous weight lifting sets, attempting to blitz their muscles with as much effort as possible.



The problem is, by performing high volume bodybuilding sessions on a prolonged basis, the body reaches a point where recovery becomes difficult, and this is where problems begin to surface. The bodybuilder feels weaker, the amount of weight used must be reduced, and the motivation that once existed for bodybuilding fades, to the point where workout sessions are skipped, and muscle mass soon begins to substantially decline. Some have the wherewithal to continue performing their bodybuilding workout sessions despite these side effects, and what soon surfaces is the enemy of any bodybuilder who seeks maximum results; a string of injuries, from joint aches to muscle strains, and possibly, in certain cases, muscle tears that can prevent weight training for months, destroying hard earned muscle gains, and this all can stem from an extensive high volume bodybuilding approach.



Those who comprehend the positive impact of volume techniques for producing muscle gains hesitate to make any modifications to their workout plan, especially if they are urged to reduce volume by a significant margin, but this short sighted idea fails to contemplate the negative impact of persistent, high volume bodybuilding workouts outlined earlier, and, in the long run, overall muscle gains decline dramatically due to unexpected layoffs.



So, what is the solution that allows a weight lifter to produce maximum muscle building without injuries, lack of motivation, or psychological trauma? A concept known as cycling, which many weight lifters have heard of, but do not integrate due to either confusion as to its importance, or simply not understanding how to properly cycle a bodybuilding workout for impressive results. The key is to follow a lower volume bodybuilding workload at the point when workouts begin to feel burdensome, as this allows the muscles and mind an opportunity to recover without the substantial muscle loss that accompanies skipped bodybuilding workout sessions. In addition, the reduced volume bodybuilding workout cycle allows joints to experience a period of recovery that is especially beneficial, as the discomfort that many times accompanies extended periods of high volume bodybuilding workouts will force less weight to be used, and interfere with the muscle building process.



The other advantage of cycling lower volume bodybuilding workout sessions compared with a constant high volume approach is muscle preservation, as normally, a weight lifter who pursues prolonged higher volume finds that a vacation from weight is necessary due to mental or physical burnout, and during this extended vacation, muscle is lost, which takes time to regain once bodybuilding is resumed, and is essentially wasted effort. This yo-yo approach is thwarted when cycling lower volume bodybuilding sessions, as muscle size is preserved during a lower set focus, and when higher volume bodybuilding sessions are once again pursued, the body will be able to continue adding new muscle mass without the frustrating muscle regain period that accompanies prolonged vacations from weight training.



Weight lifters who have been using high volume workout sessions may resist cycling lower volume, with the fear that they will hamper long term muscle building, but if they realize that one major injury, which can easily result from prolonged high volume bodybuilding workout sessions, will potentially cost them the majority of the muscle they spend so much time building, then lower volume bodybuilding workouts begin to communicate their true meaning and benefit, which is to increase the chance that a weight lifter will have the ability to consistently train with sufficient intensity, a concept that is vital in producing the best possible muscle gains. A potent weight training and bodybuilding diet routine is crucial in producing maximum muscle mass, but even a perfectly constructed muscle building system is of no impact if the weight lifter is not capable of maintaining consistent bodybuilding workouts, with only occasional vacations (preferably around holidays, for spending time with family and friends). Cycling low and high volume bodybuilding workouts will provide the weight lifter significant muscle building without periods of lethargy, inconsistency, sickness, and injury that result from prolonged high volume bodybuilding workout plans.



Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling weight training equipment at guaranteed lowest prices.

Workout Routines Perfect for Women - P90X

Although most of the p90x system workouts are designed for men, yet it is a common misconception. P90x workout routines for women are not an abstract thing, rather more and more women are benefiting from such workout routines. Women specific diet plans and routines targeted at those muscle groups which are relatively under-worked in the case of women, are fast catching up.

Two examples of such women, who have achieved great fitness levels by following the p90x workout plan, are Audra S. and Tracy H. There is a marked difference in the number of repetitions of various exercise forms that these women could handle before, and after going on the routine. There is also a visible difference in the body measurements of both these women. All the facts and figures have been taken from the official beachbody website, and can be counter-confirmed from there, if needed. While Audra could manage only up to 27 push-ups before going in for the program, she can now manage 54. Her toe stretch has increased from 6" to 8" and her heartbeat has reduced from 116 to 109 after taking a four minute rest. From the before-after pictures, it is quite visible that Audra has given a phenomenal shape to her abs, breasts and legs, while maintaining a strikingly erect posture.

While Audra had a good fitness level before she adapted to the p90x system, Tracy remains a strikingly opposite example. Tracy could not do even 4 push ups before joining the program. Today, she can handle 16 push ups at a time. Although 16 is not too impressive a number, yet it is four times of what Tracy could otherwise manage. Her leg lifts have seen a remarkable change and have increased from a meager 96 to 300 after the completion of her 90 day workout program. Similarly, Adrian and Marren are two other prime examples of women who have made the best use of the p90x workout routines for women, and achieved the results they had always desired.

The formation of the "plateau" is said to be a more prominent process in the case of women, as compared to men. "Plateau", in fitness terms, refers to the process of the muscles getting accustomed to various exercise routines, which results in diminishing of the effectiveness of these routines. Muscle confusion, the principle on which the p90x system works, eliminates plateau formation and helps in keeping the peak effectiveness of an exercise intact. Basically, the body is in a constant change of motion for the complete period of 90 days, which means that it will never get accustomed to a particular type of exercise and it also means that you would not get bored of repeating the same routines over and over again.

Development of skill, flexibility and working coordination between the muscles and the senses is very important, all the more in the case of women. P90x, with its ever-changing routines composed of aerobics, power lifting workouts, yoga and cardiovascular routines helps you develop essentially these skills, and therefore, can go a long way in making you a better person altogether.
This author lives in Flemington, NJ with her husband and 5 month old daughter and is an expert contributing author for an exercise and fitness p90x site offering variety of p90x workouts and p90x supplements.

Video Source: Youtube

Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini Season

It’s summertime, and the living is easy – except when you have to think about putting on an itsy-bitsy-teeny-weeny yellow polka dot bikini! But don’t worry, there’s still time to get in shape to strut your stuff on the beach or the boardwalk!

These tried-and-tested exercises can give you quick results with just 10 minute focused workouts every other day. (If you’re on a serious mission and feeling really motivated, feel free to go for it every day!) And don’t forget to mix up these moves with some cardio work, even if it’s a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you’re spending with the kids, family or friends this summer - whether at home or on vacation - and put the fun things you do to work to stay active. Every calorie counts!

And after a few weeks with these exercises, you can look your best in the season’s latest teeny-weeny bikini fashions! Have fun in the sun – but don’t forget the sunscreen!!

Dolphin Kicks

For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.

Reps:
Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.

Muscle Focus:
Glutes, hamstrings, abs, and lats.

Super Butt Kicks

Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position

Reps:
Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.

Muscle Focus:
Glutes, hamstrings, abs

Dead Bug

Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.)

Reps:
Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.

Muscle Focus:
Abs

Side Plank Leg Lifts

Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other. While exhaling, contract your abs, and lift your hips off the floor. At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.

Reps:
Try for 10-15 reps, then turn over onto your other side and repeat.

Muscle Focus:
Glutes, abs

Hip Flexors - The Most Underdeveloped Muscle Group In Strength Training

Despite their importance to a wide range of athletic and sporting activities, the hip flexors are the most neglected major muscle group in strength training. It is very rare to find training programs that include hip flexor exercises. By contrast there is usually a great deal of emphasis on exercises for the leg extensors.

There are some obvious reasons for this comparative neglect. The principal muscles involved in hip flexion are the psoas and the iliacus, collectively known as the iliopsoas. Because they are relatively deep-seated rather than surface muscles they may have been overlooked by bodybuilders who have traditionally been the major innovators in strength training. Secondly, there are no obvious ways to adequately exercise them with free weights. Finally, these muscles do not have the obvious functional importance of their extensor counterparts. Yet, as antagonists, both hip and knee flexors perform a vital role in controlling the rate of descent and ascent in leg extension exercises such as the squat.

There is no corresponding problem of underdevelopment with the muscles responsible for knee joint flexion, the hamstring group. Because they cross two joints they are active in both leg extension and leg flexion. They act to flex the knee joint and also to extend the hip joint. Therefore they tend to be strengthened by complex leg extension exercises. Also hamstrings can be developed and strengthened through the use of the leg curl apparatus.

Strong hip flexors provide an advantage in a wide range of sports and athletic activities. In sprinting high knee lift is associated with increased stride length and therefore considerable attention is given to exercising the hip flexors. However, they are usually not exercised against resistance and consequently there is unlikely to be any appreciable strength increase.

Hip flexor strength is directly relevant to a range of activities in football. Kicking a ball is a complex coordinated action involving simultaneous knee extension and hip flexion, so developing a more powerful kick requires exercises applicable to these muscle groups. Strong hip flexors can also be very advantageous in the tackle situation in American football and both rugby union and rugby league where a player is attempting to take further steps forward with an opposing player clinging to his legs.

In addition those players in American football and rugby who have massively developed quadriceps and gluteus muscles are often unable to generate rapid knee lift and hence tend to shuffle around the field. Having stronger flexors would significantly improve their mobility.

It is commonly asserted that marked strength disparity between hip extensors and hip flexors may be a contributing factor in hamstring injuries in footballers. It is interesting to speculate on whether hip extensor/flexor imbalance might also be associated with the relatively high incidence of groin injuries.

Other sports where increased iliopsoas strength would appear to offer benefits include cycling, rowing and mountain climbing, in particular when scaling rock faces.

The problem in developing hip flexor strength has been the lack of appropriate exercises. Two that have traditionally been used for this muscle group are incline sit-ups and hanging leg raises, but in both cases the resistance is basically provided by the exerciser's own body weight. As a consequence these exercises can make only a very limited contribution to actually strengthening the flexors.

Until now the only weighted resistance equipment employed for this purpose has been the multi-hip type machine. When using this multi-function apparatus for hip flexion the exerciser pushes with the lower thigh against a padded roller which swings in an arc. One difficulty with this apparatus is that the position of the hip joint is not fixed and thus it is difficult to maintain correct form when using heavy weights or lifting the thigh above the horizontal.

With the release of the MyoQuip HipneeFlex there is now a machine specifically designed to develop and strengthen the leg flexors. It exercises both hip and knee flexors simultaneously from full extension to full flexion. Because the biomechanical efficiency of these joints decreases in moving from extension to flexion, the mechanism is configured to provide decreasing resistance throughout the exercise movement and thus appropriate loading to both sets of flexors.

The absence until now of effective techniques for developing the hip flexors means that we do not really know what benefits would flow from their full development. However, given that in elite sport comparatively minor performance improvements can translate into contest supremacy, it is an area that offers great potential.

Cellulite Solutions

Cellulite...a womans worse nightmare, but what the hell is it? Well you might know it as orange peel, lumpy mattress, golf ball, dimples or even craters!

Currently Cellulite is said to be caused by connective tissue weakening between the skin and underlying fat. Therefore, fat beneath pushes out slighlty causing the orange peel look.

It's not just you that Cellulite affects. Models, athletes, office workers, mothers are all at risk. There are many factors which contribute and aggravate Cellulite some of which are stress, weight gain, a sedentary lifestyle, hormonal contraceptives and inflamation. While Cellulite affects all shapes and sizes, body fat levels play a large role in worsening the appearance of it.

Have you entered grade 2?! Grade 2 Cellulite is the first stage where the condition is visible. It usually starts on the glutes or on the back of the thighs. What can you do about it? The best form of treatment is to reduce the factors that contribute such as those mentioned above. However the main foundation for any treatment rests with diet and exercise...eat healthy and be active!

Are you overweight? If so the appearance of cellulite can look even worse. There are many pills, creams and oitments offering magical cures. However, most of these products either produce short term or disappointing results.

It is widely accepted that by lowering your body fat and toning your muscles cellulite can be lessened or even correct the appearance. Therefore, its time to begin exercising and start eating that little bit healthier.

Well done, you've decided to make the commitment to exercise but what do you do now? Which exercises, how long for?

The plan...you want to lose weight and tone up. The most important cause of fat gain and losses is your resting metabolic rate, this is the rate at which you burn calories while resting. Its all very well going to the gym and burning calories when you are there but what happens when you're at home? You need to rev up your resting metabolic rate so that you burn more calories when you are sitting at home watching TV. After all, to lose weights all you have to do is burn more calories than you are taking in.

The exercises that you need to know! First off cardio, idealy 5 times a week for 60 mins. Good forms of cardio include, fast walking, running, cycling, elliptical, etc. However, if you really want to rev your metabolism up you need to do some interval training as this willenable you to burn a faster rate of calories after the exercise is finished. Interval training is repeated bouts of high intensity exercise interupted by short rest periods. Once again, any of the exercises above can be used. An example would be to run for 1 minute at 90-100% of maximum effort, followed by 2-3 mins rest. Repeating this 10-15 times. You should try to interval train twice a week.

Weight Training...you will not get bulky! No! Never! Women simply don't have enough testosterone in their body to get big like men do. weight training is the core of your cellulite management program. Why i hear you ask. Muscle is the most metabolically active tissue in the body. weight training helps people lose fat because it burns calories, increases muscle mass which consequently helps increase the amount of calories you burn over a 24 hour period. 2-3 weight training sessions per week is sufficient enough to add muscle mass.

Finally, remember there are many treatments out there offering fantastic results but the true cure lies with eating healthily and exercising. This way you can eliminate excess fat and the appearance of cellulite, even to a point where the cellulite is no longer visible.

Tips For Easing The Pain Of Chidbirth

The best labor tips for an expectant mother are listed below. These tips are all based on relaxation. You will see why this is so important for your body. I hope you will find these labor tips for your natural childbirth helpful. RELAXATION

Relaxation is one of the most helpful techniques for pain relief. Let your body do what it is supposed to do. While your uterus is contracting, relax the rest of your body so your energy isn't working against you. Relaxation is something that should be practiced throughout your pregnancy. There are several different ways to do this. Working with your labor partner throughout your pregnancy to find out what works for you. For me, it was to have my husband stroke my hair. For someone else is may be massage. It's funny to think that relaxing is a SKILL. The following are some suggestions to try for relaxing.

* Massage

* bathing or showering

* listening to music

* deep breathing

* meditation

* yoga poses

* visualization

MASSAGE

Massage is a wonderful labor tip. Having your partner give you a massage not only relaxes you but it also gives your partner a chance to be a part of the labor process. It promotes closeness and intimacy. And also, as I said above, relaxing takes practice, so that means that you'll also have to practice massage. You need to find out what works for you and what relaxes you. And heck, asking for practice massage is a good way for you to get a massage every week or so? Good idea huh gals?

Bathing or Showering

Bathing is an obvious labor tip. I shouldn't need to explain how wonderful a bath feels even if your aren't in labor. Just having the feeling of the water on your body is an instant massage. I have to say that taking a shower was the best way for me to deal with my labor pain. I just didn't ever want to get out of the shower.

Music

Music can be such a relaxing medium. It can take you to another plane of consciousness. It can also evoke such memories and choosing the right music that puts you in the place of total relaxation is a powerful feeling. This is something too, that should be practiced throughout your pregnancy. Experiment with different types of music and see what mood it puts you in. Try something new, you may be surprised. Another benefit of doing this is that having music surround you that comforts you during your pregnancy will make you a happier and more content pregnant woman. And we all know that a happy preggers makes for a happy baby. Your little one can also benefit from the tunes.

Deep Breathing

An often overlooked labor tip, breathing, is something that also needs practiced often during your pregnancy. Deep breathing can do wonders for a stressed out or nervous mom in labor. In yoga it is called Pranayama breathing. This type of breathing can be detrimental in pain relief. Breathing correctly or concentrating on your breathing will help oxygenate your blood which in turn oxygenates the baby. I think this is such an important tool to use.

Meditation

Meditation is a deep form of relaxation. Being able to be still and concentrate on positive images instead of dwelling on pain can not only help with pain relief but can also help you along in your labor. For you,the laboring mom, to be able to be totally relaxed and to have a grip and feeling on what your body is doing and feeling can only speed up labor and have the body do what it knows how to do. Letting your mind relax and give your body the chance to do the work. Meditation can be anything from just sitting in a quiet room with peaceful thoughts, listening to soothing music, practicing the Pranayama breathing, or actually doing yoga. There are aids out there to help you practice meditating.

Yoga Poses

Practicing yoga during pregnancy can give you the tools you need to help with pain relief during labor. As stated above, the breathing techniques are of high value and if you have done yoga in the past you know the feeling you get right after your practice. You have a feeling of peace and inner strength. One of the most important poses to do during pregnancy is the cat or the Bidalasana pose. A variation of this pose is similar to the pelvic rock exercise. This position is so important because of the benefits to your body which in turn, benefit your baby. This exercise relieves pressure on the lower back and increases circulation and can improve digestion. But most important, is that this position gives the baby the most room for movement and can sometimes help in repositioning the baby from a breech position. This pose is also very helpful in labor. This pose was one that helped me the most. This pose is done by getting down on your hands and knees, knees spread shoulder width. Now, arch your back and then release, tilting your pelvis while doing this. During labor, just being in this position can help the pain, this position was very helpful to me during my labor.

Visualization

Visualization is a form of meditation. This should be practiced often as should all of these forms of relaxation. Try to pull out a memory of something positive, run this story over and over through your mind. Make this memory a trigger for you feeling peaceful and centered. you are getting very sleepy, you are getting very sleepy....OK Just wanted to make sure I still had ya ;) Think about the first time you met your partner and the things that made you get those butterflies... think about your favorite vacation when you were truly relaxed and content. maybe picture how you will feel when that precious little life is handed to you for the very first time.

Exercise: Why You Should Do It

Hundreds of Thousands of Americans spend millions of dollars each year on diet pills, "magical" exercise devices, and misrepresented health and fitness products, when in all actuality a good set of dumbbells and a brisk walk may be all you need to get in better shape than you've ever been in.

What can you do with nothing but a set of dumbbells, you ask? Provide resistance to your body's movements - also known as weight lifting. That's all weight lifting is - resistance. The terms "weight lifting" and "resistance training" have become one in the same because they are describing the same activity - moving your body under more resistance than it normally has to handle.

In fact, you've just stumbled upon the basic secret of exercise in general! Whether you are talking about resistance training, Pilates, yoga, cardiovascular activities, or any other form of exercise, all of these programs have one thing in common - performing more activity than you would get sitting on the couch. WHY should you exercise, though?

How about defying the aging process for starters? Do you know that the primary reason why elderly people end up in nursing homes is because they lose the ability to think and move on their own? Do you also know that the entire process of thinking and moving on our own happens because we do it every day? Until we retire, that is. Once we don't have to go to work anymore, or deal with scheduling and lifestyle issues, suddenly the only thing that we have to think about is whether to watch game shows or soap operas all day long, and the only exercise we get is deftly flying our fingers over the remote control.

Mush. That's what our brains and bodies turn into when we stop using them. Think you are still sharp as a tack, and at the height of your game? Try to say the alphabet backwards in 30 seconds or less.

YesÂ…. sharp indeed.

What about physically? Think that you can still hold your own even though you don't really exercise much? Stop reading this article and drop down on the floor for some correct-form push-ups. Did you do at least 30 if you are female, or at least 40 if you are male? No? How about 20 or 25? 15? Unless you pulled off 30 or 40, you are probably at less than the 50 percentile mark for your gender - health conditions notwithstanding.

Okay, so you've determined that you aren't exactly Olympic athlete material. So what? You don't even like sports, let alone being very good at them. That's fine, and there is nothing wrong with that. So what about fat? Do you like bodyfat? Do you find it physically appealing? Do you think it's healthy? If so, we're done speaking. Go on about your business, and thanks for reading this far.

For everyone else, here is a newsflash: In America today - the year 2004 - obesity related health conditions account for more deaths in the United States each year than all known forms of cancer COMBINED. Heart Disease alone is the number one killer of American adults, and it is a PREVENTABLE CONDITION!

How about self-esteem? 64% of Americans are overweight. That is almost two-thirds of the population. If you think that a figure like that and the skyrocketing sales of prescription anti-depressants aren't related, you now have a second opportunity to stop reading this article and continue on with your day.

Burn Fat Faster With HIIT Treadmill Exercises

Eliminate More Fat In Less Time



High Intensity Interval Training (HIIT) is designed to maximize the time and effort spent on exercise. For people with busy lifestyles, these treadmill workouts can burn up to one and a half times more calories in less time. Specifically, these exercises are designed to use the energy reserves stored in fat cells, providing better physical appearance and reduced risk of health problems associated with obesity.



The benefits of high intensity interval training continue long after the exercise has been completed. Increased metabolism lasts for up to 24 hours after the HIIT treadmill routine, as the body recovers from the exercise by targeting fat cells for energy. Whether working, resting, or sleeping, the body continues to burn calories, as the resting metabolic rate has been increased due to the HIIT treadmill workout.



HIIT Treadmill Exercise Routines



A basic treadmill routine consists of warming up, followed with steady walking or running, and ends with cooling down. Exercising at a steady pace throughout the entire treadmill workout does not challenge the body's heart rate or directly affect fat cells. While it is an effective aerobic exercise, calories are burned evenly throughout the body, which does not provide fast results.



HIIT treadmill routines include short periods of anaerobic exercise, pushing the exerciser closer to their maximum heart rate for up to 30 seconds per interval. These exercise bursts should happen every 2-4 minutes, as the exerciser returns to their steady walking or running pace during that time. The goal is to bring the body's heart rate to 80-90% of its maximum during the high intensity intervals, and to 50-60% during the recovery periods.



With a treadmill, you can customize the speed of the HIIT treadmill routine. A seasoned marathon runner could aim for running at 12 mph during their intervals. A novice may choose to walk at 5 mph for each interval. Inclines can be adjusted on the treadmill for increased intensity while walking, if running is too difficult to maintain for the duration of the workout. The heart rate is more critical to the effectiveness of HIIT treadmill training than the actual speed of the exercise.



While HIIT can be performed during many exercises, a treadmill often provides a calculation of the body's heart rate while exercising. This prevents user error in miscalculating the heart rate, and removes their subjective opinion of the intensity of the exercise. Additional heart rate monitors do not have to be bought to get the full benefits of HIIT treadmill exercises.



Begin Slimming Down Immediately With HIIT



HIIT treadmill exercises offer endless variety and customization, which reduces boredom and increases motivation. No matter what fitness level, high intensity intervals are an effective exercise that depends on heart rate, not the length of time spent exercising. The quality of the exercise routine is far more valuable than the quantity.



HIIT routines reduce unattractive fat, and create a toned appearance to the body. The intervals reduce boredom, and create tiny goals to strive for while exercising on a treadmill. This increases the enjoyment of exercise, and makes weight loss seem more like a game and not a chore. Meeting both aerobic and anaerobic requirements, many people can reap the benefits of a HIIT treadmill workout.





Christine O'Kelly is a writer for fitness.com" rel="nofollow">Smooth Fitness, providing smooth treadmills and other home exercise equipment for exercisers at all fitness levels.

Why Exercise To Lose Belly Fat?

So, you now know that you have to exercise to lose body fat eh? Good!

For those who don’t, here is a quick recap why we have to workout to lose fat in the stomach and to get that six pack. Basically, the six pack that everybody is referring to are the abdominal muscles that is situated beneath the chest and stretches down the torso until slightly beneath the belly button.

Remember, the abs is still a muscle, just like any other muscle in the body, there for they are still covered by the layer of belly fat, water and skin. So logically, to get abs, you have to lose that layer of belly fat under the skin and reduce the water retention that creates the smooth look on the abs area. We want that dry, ripped, deep cut and rock hard abs, and there is not better way to achieve that than diet and exercise.

You might argue that by dieting alone you can lose body fat and you don’t have to exercise to lose belly fat. Yes, that is true, as long as the calories in are lesser than the calories out. But get this, how long can you deprive yourself from food? By dieting alone, it is not enough to create a calorie deficit that is required to burn body fat.

More over, by dieting too long, the body metabolism will slow down and eventually; your weight loss progress will come to a halt. You still need to exercise to lose belly fat, because only by exercising, you can benefit from the increase of metabolism, strength, extra calorie burned and so much more.

But do not forget, we cannot specifically lose the fat in the stomach alone, the body fat of the entire body will come down naturally as a whole and eventually, the stomach fat will be burnt too. There is no such thing as spot reduction.

So what is the best abs exercise to lose belly fat?

There are mainly 2 types of exercises, the first one is cardiovascular training, in short, you need to do cardio to burn the belly fat. Fat basically is taken from the fat cells and transported into the muscles and burned during cardiovascular training.

The recommended frequency is 4 to 5 times a week with rest no more than 2 days in between; the session is a 30 – 60 minutes workout at a moderately high intensity of 70-80 percent of the maximum heart rate.

The best cardio exercise to lose belly fat would be the stair climber or stepper, the treadmill and the rower. These machines use the large muscle groups in the body and force the muscles to move in a large range of motion.

The 2 type of exercise is resistance training. While this type of exercise does not really make you lose belly fat, they make abdominal muscles strong to balance the upper body and lower body, protect the spinal cord and make the abdominals muscles stand out.

If your abs standout, its easier for people to notice them compared to the abs that are flat, because abs that are thick creates the deep separation between the abdominal blocks, this creates a clear definition. So in this case, resistance training is one of the best exercises to lose belly fat.

To exercise the oblique, it’s best to do a rotation motion. By doing a rotation movement, it works the internal oblique, which is responsible for rotating the torso. This is a very important exercise to lose belly fat because in creates an illusion for a small waistline. Internal oblique do not grow side ways when they are being exercised with resistance unlike the external oblique.

Use medicine ball rotation to work the internal oblique. Sit firmly on a fit ball, have a workout partner stand behind you, with your arms outstretched, holding a medicine ball, rotate your torso and pass the ball to your workout partner, then rotate to the opposite direction to get the medicine ball back from your buddy and repeat again for 30 reps and then do the opposite direction.

Another fabulous exercise to lose belly fat is to do fitball crunches superset with floor crossover crunches. Place the top of the fitball on your lower back and place both feet wide apart, with your palms supporting your head, crunch up slowly squeezing your abs for a sec and then come down slowly.

Lay down on the floor with your feet together and palms behind your head, crunch up, lifting the shoulder blades of the floor, at the top, rotate to the right and rotate back to the center, only until you rotate back to the center, your come down again and then up and rotate to the left. Do this superset for 3 sets of 30 reps each.

Don’t wait any longer mate! Start your engines now and workout hard for your six-pack. Exercise, diet, do your cardio and I can guarantee you weight loss success!

Come visit me for more free weight loss info at http://www.weightloss-ways.com or search the site at http://www.weightloss-ways.com/sitemap.html

Exercise Routine - 50 Year Olds' Muscle Training Tips!

The diet and the workouts required to build you body once you reach the age of fifty are quite different than what you might have practiced when you were younger. The body undergoes many chances with aging. Your bones become brittle which means you can't indulge in heavy weight training workouts. Your energy levels and levels of endurance decrease thereby reducing the amount of time you can work out. Other major problems include injuries and joint pains. These prevent you from working out over the age of fifty.

Useful Tips to Build Your Body

· The proper diet and a well-planned exercise schedule help sculpt your muscles. Age plays an insignificant role in muscle building. Inclusion of nitric oxide in your diet helps the process. It helps build muscle mass and performs the work of an anti-aging pill.

· Your emphasis should be on cardiovascular exercises and body weight training. Cardio incorporates running, jogging, swimming and hiking. Body weight exercises include squats, push ups, chin ups and dips. These should be performed for at least twenty minutes.

· You should restrict yourself to a maximum of 4 reps of each exercise like dumbbell press, lat pull ups, bench press etc. Never overwork your muscles so that you may avoid muscle related injuries. Include nitric oxide in your diet to boost the body's endurance levels as these facilitate in performing your workout effectively.

· Combine protein supplements in your diet along with nitric oxide. They help in maintaining the body's energy levels. Nitric oxide rejuvenates your body. Prior to the advent of nitric oxide people relied on Creatine to keep the body hydrated and pump their muscles. Creatine however lacks health benefits. You can get more fitness and nutrition information by visiting http://tinyurl.com/l7ed46.

Video Source: Youtube