Full 4- 1. 2 Week Exercise Program. To transform your body, to get fit, to be healthy and to feel great you gotta exercise. And it needs exercise in a way that is so far- reaching that scientists are only just starting to unravel some of the amazing effects exercise has on our bodies. Review of Lee Hayward's 12 week bodybuilding program I realized that there was a big hole in my 'choosing the best workout program' page. 12 Weeks to Weight Loss Exercise Program. Before you even lace up your workout shoes. Here's Your Week 1 Guide in Our 12 Weeks to Weight Loss. It's Week 1 of your 4 Week Jumpstart Workout Program. Your workouts are ready for you - Cardio and core is all you've got so let's get started. Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. Stop program hopping and get serious with these 3 rules and this 8-week plan! Transforming your body in eight weeks can happen. The key to overhauling your exercise regime and seeing results is mixing it up — doing the same workout. 4 Week Workout ProgramDid you know, that exercise can actually reprogram your DNA? And while you may think that by not doing exercise you’re not doing any harm, lack of exercise itself can alter your DNA – but unfavourably! Putting aside all the complicated, scientific reasons to exercise, exercise offers benefits that dieting just can’t. Exercise allows you to boost your metabolism and turn your body into a fat blasting furnace. Exercise builds muscle in the places you want, improves body shape and gives you a firm, toned body. Dieting, on the other hand, doesn’t promise a firm body – you can lose weight dieting and still be jiggly! Follow this workout plan and practice healthy eating and portion control, which means eating the right food in the right quantities at the right times, and you’ll be able to burn off at least a pound or two of body fat each week. But remember, you’ll also be doing resistance training to gain muscle in all the right places, so you’ll want to keep track of your progress with body measurements and, if you can, body fat percentage. This weight loss workout plan consists of both cardiovascular exercise and resistance training. The name of the game is to blitz fat, which means to burn as many calories as you can. Cardiovascular exercise burns a lot of calories, as such this weight loss workout plan is centred around cardio. And to really blitz the fat, you’ll be doing two types of cardio, steady- steate cardio and interval training. Steady- state cardio (referred to as simply “cardio” on the weight loss plan below) means you’ll be exercising (e. Steady- state cardio workouts tend to be longer. Cardiovascular interval training (IT) and high intensity interval training (HIIT), on the other hand, are a shorter workout, but alternate between higher levels of intensity and recovery intervals. HIIT (short bursts of all out exercise e. Cardio is an integral part of this weight loss workout plan and it is important that you like what you are doing in order to stick with it, not just for the duration of this program, but also afterwards. You can do your cardio workouts outdoors or on cardiovascular machinery indoors. If you are carrying a lot of weight, it’s best to start with low impact exercise such as walking, swimming or using the elliptical machine. If you have access to an elliptical machine/ cross- trainer, give it a try. I love this piece of cardio equipment, as it allows you to burn as many calories as jogging/ running, but is low- impact. Exercising on the elliptical also “feels” much easier than jogging/ running, allowing you to exercise for longer and burn more calories. This workout plan has a lot of variety and gets progressively harder. Not just to make you stronger and more fit, but to make sure you keep losing weight. When you do a workout over and over again, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories. So your motto is always better. Every week you want to be better than the previous week. WEIGHT LOSS WORKOUT PLAN: RESISTANCE EXERCISEThe other part of this plan is resistance exercise. This is important because it’s the part that focuses on building muscle. During weight loss, not all the weight lost is fat, some of it is muscle. Resistance training will ensure that you avoid the loss of muscle that usually occurs and will actually help you build muscle. You’ll be doing 3 resistance workouts per week: As you get more advanced, . A pair of light dumbbells (5- 1. Each workout only takes about 3. If you haven’t exercised for a long time start with the beginner weight loss workout plan. If you have been exercising regularly for the last few months. You can always skip ahead if you feel it is too easy or switch to a more difficult plan. The great thing is that all of the plans burn calories and all of the plans require commitment. As long as you give it your best at every workout (and watch your calorie intake!), you will make progress, will burn calories, will drop the pounds and will get stronger. Remember: Check with your. Stretch after your workout. A New Approach to Fitness for Golfers: 1. Week Workout Program. Golfers often seek to improve their game by buying new equipment, playing more golf, or taking lessons. Although these are some possible solutions, there are many times our golf game is not a reflection of our skill as a golfer or the equipment we use. It is actually a reflection of our body’s physical limitations. How can someone expect to drive the ball further or have a consistent swing when his or her body lacks the proper foundation to swing the club and play the game? A New Approach to Being a Better Golfer. Traditionally, most golfers believed there were a few key components to address for the building the ultimate golfer: instruction/shot making, equipment, mental preparation, and course management. When Tiger Woods hit the scene in 1. Since then, we have all become more accustomed to the idea of working out to become a better golfer. The question is, how do we work out and what parts of the body do we train to play better golf? What exercises and muscle groups help the golf swing? Can certain exercises and muscle groups hinder the golf swing? What’s the optimum balance of flexibility (mobility) and strength (stability)? How can someone assess this quality? How and when do we implement all this knowledge? Is there a different routine for different types of golfers? The Physical Limitations of Amateur Golfers. According to Titleist Performance Institute (TPI), some of the most common swing limitations amateur golfers have are. Loss of Posture (6. Flat Shoulder Plane (4. Early Extension (6. Casting/Early Release/Scooping (5. Over- the- Top (4. Golf swing technique can easily contribute to these statistics, but some physical reasons may also play a part. These include. Inability to separate the upper and lower body. Inadequate core stability. Lack of shoulder and hip flexibility, mobility, and/or stability. Lack of thoracic spine mobility. Lack of glute and/or abdominal strength. Wrist flexibility. Limited overhead deep squat The Team Approach. In my opinion, prior to starting a golf fitness routine for the specific goal of playing better golf, a team approach should be implemented. Budgeting time for golf instruction, in- season play, and practice time must also be paramount. In some cases, even medical considerations should be added. Considering that this training series will be released in the heart of golf season for most of the United States, the program will serve primarily as an in- season golf fitness program that will target the five aforementioned swing characteristics. Time, equipment (or lack thereof), golf instruction, and practice are typical challenges that I have had in working with both professional (PGA and LPGA) and amateur golfers. These workouts were designed with minimal equipment requirements and are approximately thirty minutes in duration. They are scheduled for a three- time- a- week frequency, with a rest day in between. The workouts have three cycles. General preparation and conditioning. Strength and power. Complex power and speed. Assessment, Screening, and Inventory. In general, it is a good idea to take some sort of inventory before starting any training program. Screening can act as a guide to prevent injury and also track improvement. A typical TPI golfer evaluation (pro or amateur) usually consists of complete array of tests and screens to check dynamic movement, flexibility, stability, and mobility as it relates to their golf swing and body. These screens are designed by the TPI to assess a total picture of the body, the swing, and their relation to one another. Based on these results, a custom program is integrated into an existing PGA or LPGA professional’s instruction and golf plan to optimize the golfer’s performance. This is one of the most widely used screens for golf fitness specifically. For general fitness, many fitness professionals use the Functional Movement Screen (FMS). You can find a certified professional at My TPI or Functional Movement Systems. As for this series, we will be using a simplified, hybrid, user- friendly version. Assessment and Screening. To complete the assessment, provide yes/no answers to the following questions: Pelvic Tilt Test: Set- up in five- iron posture with the arms across the chest. Tilt the pelvis anteriorly/forwards and tilt the pelvis posterior/backwards. Is there clear ability to do both motions? Toe Touch Test: Stand with the feet together and toes pointing forwards. Bend down from the hips forwards and try to tough the ends of the fingers to the tips of the toes, without bending the knees. Can the hands touch the feet? Bridge with Leg Extension: Starting supine with the knees bent, feet flat, knees and feet together, and arms extended out over the chest. Lift the pelvis up off the ground. Keeping the belt line parallel to the floor, try and extend the right leg from the knee. Repeat the test on the other side. Can the test be performed for ten seconds on each side with no change in posture? Lying Shoulder Mobility: Lie on your back with the arms in ninety/ninety position. Make a fist with your thumbs up. Do both of your thumbs touch the ground? Trunk Rotation: Start by sitting on the corner of a square chair or stool with knees and feet together, body in an upright and erect posture and arms across the chest. You can use two golf clubs on the ground to make/extend the two 4. Rotate the thorax both to the right and to the left as far as possible. Is the rotation 4. Single Leg Balance Test: Stand facing away from the corner of the wall. The shoulders should barely touch the wall and arms are down by the side of the body. Elevate one leg until the thigh is parallel with the ground. Once stable, close the eyes and see how long balance is maintained. Any repositioning of the foot and/or body (shoulders) touching the wall is considered loss of balance. Can balance be maintained on both sides for 2. Fitness Inventory. Before you begin the workouts, complete this inventory to get some baseline fitness markers. Push Ups. Males 1. Females 5. Elbows have to be at ninety degrees. Bodyweight Squat. Thighs have to hit parallel to the ground. Pull Ups. Males 5, Females 3. Aerobic (choose one). Coordination/Footwork. Jump Rope Test - 1 minute maximum reps. Establishing baselines allows us to revisit them as each cycle begins as way to gauge the golfer’s fitness progress, and also how his or her golf game has (hopefully) improved. This also can give the golfer’s team some feedback. Photos courtesy of Shutterstock.
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