(Kickboxing gloves) Preparing for Next Years Golf Season
No commentsBy Rob Siclair
It has begun. In my area of the country the golf season is starting to wind down with the weather getting colder and the days getting shorter. Another sign is the number of patients I have seen recently with back pain from golfing.
Hopefully you had a great season and made it through without any nagging injuries. Now is the time to start preparing for next year. Like any great athlete knows, it is a lot easier to maintain a good fitness level then try to build one.
So where do we start? If you have any nagging injuries you need to address them before they become too serious. The most common areas I see injured in golfers are the back and the shoulders. Often just having a few weeks off from golfing is enough to recover from these nagging overuse injuries. If after three weeks off you still have not improved then it is time to seek medical help.
Training wise the first thing we need to do is stop any rotational training for three to four weeks to rest the tissues. If you have not been training during the season then now is the time to get a jump start on your competition for next year.
I am a big fan of circuit training so I am going to go through an example of a program you can use to get started. The next three months are ideal for preparing for the more intense training you will do the few months before the season kicks off.
Getting started. Here is a good basic program for the first 2-3 weeks.
Squats. 3-4 sets of 10-20 times. Keep your back flat and try to get low enough so your upper thigh is parallel to the floor without letting your spine flex at all.
Push-ups. 3-4 sets of as many as you can. Keep your body flat. Lower slowly then explode up.
Pull-up, Lat pull or row. Essential for shoulder health. 3-4 sets of 10-15 times. Do not bend your spine and keep your stomach lightly braced.
Bird Dog. Start on your hands and knees with your stomach lightly tensed. Kick one leg out straight while reaching the other arm out in front of you. You must not let your spine bend. Hold the position for six seconds and repeat ten times. Do both side for 3 sets of 10.
Side Bridge. Lay on your side with your legs straight but your top foot resting on the floor just in front of your bottom foot. Your upper body is resting on your forearm. Tighten your stomach lightly as if someone is going to punch you. Lift your hips off the floor so your body is straight and all your weight is on your forearm and feet. Hold 6 seconds and try to do 10 times. Do both sides for 3 sets.
Ultimate Performance for Golf has recently been released by Rob Siclair. Rob is a physical therapist with a degree in Movement & Sports Science and works training and rehabilitating athletes of all levels.
Get Fit With Kickboxing Cardio Workouts
Why Severely Restricted Calorie Diets Don’t Work
By Roy Gutierrez
Your calories are lowered too low and you are hungry most of the time. Your bodyweight starts to drop.Your
body lowers the rate at which it uses calories in an attempt to regain your lost weight. Your body thinks it is being starved. Your body sensing starvation switches to hoarding fat for survival and learns to function on fewer calories. Your body is now looking for an alternative source for energy. Your body adapts by burning muscle for fuel, which lowers your ability to burn fat for energy. Your body is now less efficient at providing you with energy and creates
a craving for sweets and fats. Your body has learned to
function on less.
The end result of this process is now you are always feeling tired and lethargic. How long can you keep this up? You have lost some weight. The problem is the weight is from lean mass and water. In most cases when you embark on this style of dieting you make it harder for your body to function as it should. You are reducing the rate at which you burn calories when at rest.
Finally you give in and resume your old eating habits, only now you are less equipped to burn calories because you have lost some of your muscles. Most of the weight you lost will be regained - and more.
This is the unavoidable result of restricted calorie diets, “quick-fix” diets or liquid diet programs. Your body needs a certain amount of calories to create adequate energy so you can function optimally. Keep in mind however that the calories need to be expended not stored as fat. When you exercise you are using the calories which will create a negative caloric intake for the day provided you are doing enough of the right exercises. Exercises such as moderate to brisk walking. Strength trainning exercise should also be included. The goal is to challenge your muscles at a level that is suited to your fitness level.
Eat to satisfy your metabolic requirements, so your body does not perceive starvation. Eat a little extra to have the energy to exercise. It’s what your body wants. Only by eating to satisfy your energy requirements then exercising to build and maintain your lean muscles will you create the proper environment to become an efficient calorie burning machine that burns fat for energy. Get in the habit of thinking calories in, calories out, to get rid the fat and keep the fat off permanently.
Roy Gutierrez is a Certified Personal Trainer and Online Weight Loss Coach. He offers several free reports and a newsletter subscription on weight loss and fitness at http://www.minusbodyfat.com
Thursday, November 20th, 2008 at 4:15 am and is filed under fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
