Info of Swimming Workout

The secret to a good swimming exercise program is to work with the water. To accomplish this, propel yourself through the water by using your abs, hips and shoulders.

To understand why water exercise works so well, you need to know about water’s unique properties. In water, your body has almost no gravity. You’re relieved of 90% of your body weight so you become very buoyant.

You can float, bob and relax without feeling like you’re putting out any effort. Yet water provides 12 to 14 percent more resistance than air, so as you move through it, it’s like having weights around you.

Swimming laps is great exercise in a swimming pool. Try different strokes to vary the muscles you work to keep your workout balanced.

Going vertical or upright is another very effective exercise in water. These types of water workouts include water walking, jogging, water aerobics, water toning, water therapy, water yoga and water flexibility training.

You can strengthen your muscles with these vertical water workouts because you experience 75% greater resistance than swimming horizontally. This vertical position maximizes the resistance of water against your movements.

Water based activities can provide significant benefits for older adults too. In addition to increasing metabolism, physical activity can improve cardiovascular health and increase strength, not to mention the psychological and social benefits as well.

Joining an aquatics class or just sharing a swimming workout with a friend can help you feel better about yourself. You can be more socially active, engage in community activities and tend to not lose your independence because you are more physically fit.

The bottom line is to choose activities that you enjoy and will stick with. It is never too late to introduce physical activity into your life. Swimming workouts can provide a healthy and enjoyable way to get back the fun you use to have as a child.

Ultimate Swing Training Program

You understand the basics… how to hold the club, where to stand, but things go wrong from there. The reason your golf swing goes astray when you take your club back is because your biomechanics are faulty. For example, if you have a functional short leg on your left side, when you take your stance your hips will rotate resulting in an open stance. You might think that you are square to the target line, but you are not.

With your poor biomechanics the club is being forced into an out-to-in swing so you will hit the ball with a clockwise spine. Correcting your hip and spine angle will square the club face at impact so you can hit the ball with an anti-clockwise spin. The hips and shoulders must return to a square position this will not only cure your slice but you allow distance from more power being generated from the correct body turn and the square club face. If your hips are rotated you will not be able to align your feet, hips and shoulders square to the target. If your posture is corrected your muscles will groove your new swing so you will naturally return to a stance with a square club face. Also if your hips are rotated your centre of gravity will not be right this will force your shoulders to turn too quickly with an open stance due to a poor hip rotation the body will be in front of the ball. If your spine angle is wrong you will not setup with your head behind the ball you will begin your downswing before you have complete your back swing with your arms.

Every golf swing fault can be analysed this way. That’s why your golf swing is not improving. You are not addressing your main piece of golf equipment…YOUR BODY…and how it affects your golf swing. This is why you have difficulty repeating a good shot. Your biomechanics aren’t grooved to a good swing. Muscle memory is going to return you to a poor posture unless it is retrained. Your golf professional is telling you to have good balance, keep good posture and maintain your spine angle throughout the shot. But how can you maintain your golf swing if your body won’t allow it? You need your golf swing analysed from a biomechanical point of view to determine how your posture and muscle imbalances are affecting your swing.

So I broke the golf swing down from a purely biomechanical view. How does your posture affect your swing? Can it cause you to hook, slice, hit the ball fat or thin etc? The answer was yes. Because as your posture changes so does your swing plane. Then I looked at the variations in posture. Can they relate to swing faults? …Yes, they are definitely related to every swing fault. So I came up with a basic equation. Muscle imbalance = poor posture = poor swing. I looked at every posture and muscle imbalance and came up with a simple formula to analyse these faults related to a swing fault. So this is how Get Fit to Golf and the ChiroFit Program was born. If you can maintain a constant posture and spine angle through a shot you will be able to repeat the same swing and return the club face square to the target line. I also looked at well know golf champions past and present, from Ben Hogan, Jack Nickalus, Greg Norman, Tiger Woods etc. Even though they have variations in their swings at first glance, if you break their golf swing down they all have something in common. At the impact zone they have maintained good posture, spine angle and balance, and they are able to repeat this. Tiger woods is a good example. When he first came on the golf scene he had the best posture of any golfer I had seen.

If you want to improve your golf game, your golf swing training and analysis should have a physical component. Have your golf swing analysed from a biomechanical standard and then fit it to your game. This is the basis to Get Fit to Golf. An easy to access online assessment process which will highlight and analyse your golf swing faults and then you can download a tailor-made easy to use program all done online. All it takes is 30 minutes of posture balancing three times a week to dramatically change your golf swing and improve your game for life.

Babolat Propulse

  • Comfort: The Propulse has minimal cushioning and has succeeded in killing my feet. After a mere ten minutes of light conditioning, my feet begin to yell at me to stop moving. My feet hurt so much that I was forced to change the standard insoles to a gel insole. Even after that my feet still kill me whenever I move for an extended period of time. For match play however, these shoes are alright I guess. The minimal cushioning is definitely not for me but may work for others.
  • Arch Support: The arch support on the Propulse feels a lot higher than it actually is because of the elasticated tongue. As a result, it feels extremely uncomfortable to people with low-medium height arches (like me). I guess the upside to this is that the shoe is extremely supportive in the midsection but I don’t know if it’s worth it.
  • Foot Support & Stability: The Propulse is very stable due to the velcro strap that wraps around the shoe. However, the shoe has poor ankle support and sometimes I feel as if I’m about to twist my ankles (a problem I’ve NEVER had with any other tennis shoe). Additionally, after I changed the insoles for added comfort, I often find myself feeling like my feet are slipping inside my shoe. With the original insole, I didn’t have this problem but I couldn’t stand the pain I felt with the original insoles. The shoe has pretty support because of the strap but it does get in the way when trying to lace up the shoes.
  • Durability: I’ve had the shoe for about 2 weeks and the outsole is already wearing out. There are parts on the outsole that have clearly worn out which is absolutely ridiculous considering I’ve had the shoe for such a short period of time. While the shoe does come with a 6-month outsole durability guarantee, Babolat requires that the shoe have a hole in the bottom of the outsole such that the insoles of the shoe are visible (Adidas and Nike only require bald spots on the outsole, not a hole).
  • Traction: The outsole doesn’t have a trace of a herringbone design but it seems to work fine. The guys at Michelin clearly know what they’re doing and it shows in the traction. However, with such poor durability, I don’t think the awesome traction will hold up much longer.
  • Weight: At about 17 ounces, these shoes aren’t bulky but they aren’t lightweight either. The weight doesn’t really bother me at all and isn’t a concern.

Overall, I really don’t like these shoes. They look awesome and have pretty good traction but the fit is clearly not for me. Also, the laces are way too long for the shoe and have started to fray from me stepping on them while running. The strap gets in the way when lacing the shoes up (as I mentioned above) and the velcro also frays the laces which is really annoying. At $110, the shoes aren’t exactly cheap either (I’m still recovering from the huge hit my wallet took after I bought these shoes). I wouldn’t buy these again. If you’ve spent the time to actually read this, go buy yourself a pair of Adidas Barricade IVs if you can find them (I’ve heard the Barricade Vs are an excellent upgrade to the IVs so if you feel like paying $110 go buy some Barricade Vs).

Golf Lesson Paradox

The warranty terms may vary from twenty-four hours to thirty days, but the basic premise is, that as long as we follow the terms outlined in the promotional literature, our satisfaction is guaranteed.

Is it possible to offer a money-back guarantee for golf lessons? In most sports, we see glimpses of improvement immediately. This reinforces our belief in the validity of the instructors advice.

Golf instruction is unique – there are no guarantees.

Do you believe that you have to get worse before you get better? Why pay someone to show you how to play worse? This prevailing attitude is hardly conducive to parting with your hard-earned cash.

Based on my teaching experience over the past thirty years, I’ve come to the conclusion that most students regard golf lessons as a weakness; it’s downright embarrassing to admit (to yourself and golfing buddies), that you can’t figure out how to correct the chronic slice that keeps coming back every year.

Why do the majority of average golfers forego professional instruction and struggle with self-analysis in the hope of finding a “cure”?

Let’s look at a common misconception regarding the value of professional instruction.

Misconception Number One: Improving versus Eliminating

One of the biggest roadblocks to improvement is the belief that a recurring problem can be permanently “fixed”. The golf swing will always be a work in progress. Every one of us has natural tendencies that continue to re-appear, regardless of how hard we work to eliminate them. The value of lessons is understanding how to reduce the severity of the problem.

What should you expect from one lesson?

The majority of once-a-week golfers struggle with a chronic slice, which invariably leads to one or more penalty strokes.

If you can learn how to hit the fairway fifty percent of the time, then the lesson was productive. Now you have the tools to continue to improve. The primary goal is to keep the ball in play.

Expecting to completely eliminate a recurring slice in one lesson is unfair to you and the instructor. The golf swing will always be a work in progress. In the next article, we look at another common misconception that creates a stigma around professional instruction for the once-a-week golfer.

Choose the Right Fin Setup for Surfboard

  • Thruster
    This setup uses three fins of the same size, providing both stability and drive. This is a combination many amateurs appreciate so is a popular choice. They are organised in a triangular pattern, with the central fin the furthest towards the rear. Often used by professionals as well as amateurs, the thruster is popular because it works in a range of conditions. However, for amateurs it may be difficult in certain conditions as straight line surfers will experience more drag.
  • Twin
    Common on modern board shapes, the twin setup uses two fins, as the name suggests. Many surfers choose this option as it is ‘looser’, meaning it provides more turn and movement. There are many ways to set this design up too, meaning it can be personalised for a rider’s requirements. There are two main reasons why surfers choose this setup: speed and manoeuvrability. It allows the board to turn quickly and in exactly the right place. There is also less drag because of the twin setup, increasing speed in all directions. The only problem that may arise is when the surf gets bigger and a bit rougher, making the board more difficult to control.
  • Quad
    Another choice for surfers is the quad setup, using four fins to ride the waves. The setup is known for being fairly quick as it lets the water escape out of the back of the surfboard, reducing drag. Another factor, which may not necessarily be relevant to amateurs, is that the quad setup works well in larger conditions.

Kids Swimming Lessons

Swimming is part and parcel of our lives, from the time we are young, to the time we are in school. It is a completely social activity with immense physical benefits and to not have it in the arsenal of talents is like going through life slightly handicapped. But what we are talking about today is the area of phobias and fears. During a child’s initial mental development, the normal faculties of cognitive thought, rationale thinking and the critical thought process are not available to him or her. They operate their learning based on emotion and the subconscious mind, which is much more exposed and aware at this early stage.

When we reach adulthood, we are fully into a mode of thinking that does not allow such emotional ‘learning’ as easily as it would be if we were children. This is because our internal defence mechanisms have been developed to their full extent. We can think rationally, we can dissect situations and apply thought and memory to them and come out with explanations. As children, these do not happen. They thing and react based on a subconscious level of mental absorption, which often involved processes like association. The only time when this can happen when we are adults is when we experience something as drastic as trauma, which involves such explosive emotions that penetrate the conscious mind and go straight to the subconscious.

When talking about children, they need to develop the association of ‘fun, family and love’ with the water at an early age, which is all the tents of kids swimming lessons. When they are able to do that, then any possibility of them developing a fear of the water is greatly reduced. Because swimming lessons normally involve the involvement of parents and loved ones (especially when it comes to toddlers and early age classes), the association of love is strong and the memories and mental associations that develop together with this is all positive. Fear of the water develops when a child is exposed to elements of danger and discomfort from an early age and the subconscious traps these associations and emotions and carries them to adulthood. This is one of the most tangible psychological benefits of kids swimming lessons and why they are so crucial to proper development. Add to that the obvious physical benefits, and you have a winner.

Play Better Longer

Since countless PGA professionals have proven the benefit of strength and conditioning, the demand for golf fitness trainers and training programs has increased tremendously. When looking for a trainer or golf fitness program beware all programs and trainers are not created equal. A sound golf fitness program should be built on the foundation of postural stability, muscle balance, and efficient movement. Many golf fitness programs put the cart before the horse by focusing on strength without addressing stability. Be very cautious of programs that advertise they will strengthen your “golf muscles.” Due to the repetition necessary to master the golf swing those targeted “golf muscles” are often already over developed and over tight in relation to the rest of the body. This common muscle imbalance causes inefficient muscle recruitment that leads to inconsistency, loss of power and increased incident of pain and injury. A qualified golf fitness professional knows that it takes practically every muscle in the body to complete a golf swing. Performing exercises that mimic the golf swing prior to establishing a strong foundation and good muscle balance will only strengthen the imbalance and lead to further inconsistency and greater chance of injury. As well as a strong foundation in exercise science a good golf fitness trainer or program should have a good understanding of biomechanics as they relate to the golf swing.

It is important to note that it may take a little time for your swing to adjust to your newly efficient body. The best way to see consistent improvement in your game as you train your body is to develop a relationship with a qualified PGA teaching Professional. Integrating the play better longer fitness program with quality instruction will allow you to get the most out of your practice and playing time. A sound golf fitness program will help prepare your body to perform at its optimal level. Increased muscular efficiency and flexibility allow you to increase power and consistency while drastically reducing chances of pain and injury. You will not only be playing better, but you will be playing better longer!

Women’s Golf Equality

Women’s golf has been become extremely popular over the past few years and there are currently as many professional women golfers as there are men. Golf equipment companies have also recognized the amount of women interested in the sport and have customized many pieces of golf equipment including golf clubs, drivers and golf bags to be more comfortable for women. You can also have your own golf equipment custom-made; making golfing more comfortable and efficient for women since men’s clubs were often to big. These are just a few of the steps which have been taken to welcome women into the world of golf and ensure that they are comfortable and treated as equally as possible.

Women’s golf associations such as the LPGA have also contributed to the popularity of women’s golf and given women the respect they deserve. Women golfers are now featured in Golf Digest magazine, Golf for Women and a number of other magazines dedicated strictly to women’s golf. Videos and TV shows are also contributing to the popularity of this sport and giving women the “drive” they need to pursue careers in this field.

It was not until earlier this year, that women’s golf took a leaping step in the right direction when professional golfer and top LPGA player, Annika Sorenstam was told she could play against the men in a PGA tournament. Many people predicted how they thought Sorenstam would do when she teed-off against some of the best male golfers in the world. Some people had positive encouragement to contribute while others were chauvinistic and down-right rude.

Phil Mickelson, 2nd in the overall moneymaking standings last year, had no problem playing against a woman and claimed that he thought Sorenstam would end up 20th overall, when she predicted herself to be 28th. Other golf professionals were not so eager to give Sorenstam the benefit of the doubt. Vijah Singh actually resigned from the tournament because he felt he could not play with a women. He claimed that Sorenstam simply “did not belong” in a men’s tournament.

Nonetheless, having a woman play in the PGA, even for a short while, was a huge accomplishment which could potentially pave the road for future development in women’s golf.

Focused Tennis Energy

Then you have to keep asking yourself that same question for your whole coaching career.

If you are a competitive tennis player, then you need to asking yourself this,

“How can I master playing the mental game”.

I think it’s time to change the names of the tours to,

(The ATP Mental Tennis Tour or The WTA Mental Tennis Tour).

Just joking guys.

No, but seriously.

The fact is that the top ranked players in the world, I mean the world class players here, have LEARNED how to focus their energy on court.

The reason for this is, they practice it everyday.

While the lower ranked players never work on their mental games in practice.

“All top tennis players can block out defeats, setbacks and outside forces and stay focused on their tennis goals.”

While the other players tend to struggle and keep struggling in their playing careers.

Which brings me to my mental tip that I have for you today.

Get in harmony and align with your mental game and nothing can stop you.

“Everything is energy and the best tennis players focus their energy on only thoughts, that can and will empower them.”

I read before that 90% of all tennis players, focus on their failures and what they can’t do on the court.

That’s a big mistake, because thinking this way will always create the following problem for them in matches.

Nervous energy, instead of focused energy.

Many tennis players are struggling in match play right now as I write this.

And the reason for this is simple.

They don’t have a mental game.

ACTION TIP

For the next week, don’t have anything to do, with anyone or any thoughts, that weaken or drain you of your energy.

Feed your focused energy, by thinking only empowering thoughts and about your tennis goals and writing them down 2 twice a day.

First, just focus and get through that first week, do what you have to do to reach 1 week.

It’s very important, because you want to get out of the negative energy force field, that you are in right now!!

And this can help you do just that.

Etiquette to Follow in Wave Surfing

Pay respect to the local surfers- Most of us are passionate about this hobby we have and like to spread the knowledge. This goes for any hobby but most especially for those with tight knit communities. Many surfers are more than willing to teach you the ins-and-outs of surfing, the tides of your local beach, how to paddle out without being pounded to a sandbar and the courtesy involved with the sport. If you are new in the sport, ask for help.

Purchase the right board for your surfing area- if the area has a small surf wave, don’t buy short surf boards. Short boards often plow through the water and make it difficult to paddle fast in catching small waves. Small boards usually feature a stomp pad on the back which is often used in extremely tight maneuvers like cutbacks. When you are unsure about what board to get, you can ask for the help of the surf-shop employees of the shop found in your locality.

Use the right wax for your conditions – This is important. One of the things that can frustrate you the most is when you are out in the water and you keep on slipping off the board because you have the wrong wax. There are two kinds of wax, typically. The cold-water wax is softer and stickier than wax that is for warm water. If your water is cold enough that this kind of wax will not melt, then use it. Warmer weather, however, is problematic for cold-water wax since it has a low melting point and will run off the board leaving your fiberglass board slippery and you will fall off every time you try to stand up.

Surf the outside break- there are a lot of newbie surfers who try to surf wave on the shore break. This could be the most common mistake. These aren’t the waves that people surf. If you surf these you will never get any significant ride. You will also put your surf board to be damaged if you surf the shore break- the skeg or the stabilizing fin located at the bottom of the surfboard can get caught in the sand and snap off which sends you off flying into the sand. Look for sandbars where the waves break away from the shore. This would let you surf wave on the deep enough water over the sand bar without breaking your board. It also gives you room to maneuver.

If you live in a cold climate, do not go surfing in winter – It may be tempting, and the waves are often best in winter. A number of surfers do surf during the winter but that is not a wise thing to do. Surfing in the cold water of winter can bring about a condition called “surfer’s ear.” This is that growth in the ear that would let you lose an essential amount of hearing in that specific ear. It is caused by cold water entering the ear canal. Surfing waves during the winter season is definitely not worth it, trust me.