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March, 2004 |
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Gearing Up For
Golf
and other Overhead Arm Motion Sports |
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While some view golf as
slow-paced, it actually requires a great deal of strength and stamina, not
to mention the skill that is involved. You may not have to be in the best
cardiovascular shape to play golf, but your muscles, particularly those of
the legs and upper torso, must be both strong and flexible. Any activity
that involves overhead arm motion such as driving a golf ball, doing the
butterfly stroke, throwing a baseball or serving a tennis ball requires the
components listed below:
Key Components …
You should focus on three components of fitness in order to be successful in
golf… Strength/power ~ Cardiovascular endurance ~ Flexibility. These are the
three most important components of any well-rounded fitness program.
* Strength And Power
Developing muscular strength and power is a determining factor in how far
you can hit the ball. Studies have shown that strength training brings about
significant improvements in lean body weight, reduced body fat, increased
leg strength and joint flexibility and a reduction in systolic blood
pressure. More importantly, the studies showed significant improvement in
club head speed. The 17 exercisers who participated in these studies
increased the speed of their swing by an average of 5 mph, whereas the
control group experienced no such improvement.
* Cardiovascular Conditioning
Cardiovascular conditioning is essential to help you keep your energy up
during a long round of golf. It will help you deal with some of the stress
such as making a crucial putt or of getting out of a sand trap. Try to fit
in at least 20 minutes of walking, cycling or whatever aerobic activity you
prefer, three times per week. You will reap many health benefits, such as
increased lean body weight, reduced body fat, lower blood pressure and
increased strength and flexibility. The point is to do it, regardless of
whether it's for your health or for a better golf score.
* Flexibility
Just swinging the club isn’t enough, but you can increase the range of
motion in your shoulders, trunk, low back and hamstrings with just a few
minutes of daily stretching. Flexibility is an important key to developing a
full, fluid golf swing. Flexibility exercises must be done every day. Don’t
save your stretching until five minutes before you tee off. Warm up your
muscles before you stretch them to increase your range of motion and prevent
injury.
Activities that require overhead arm motion can put undue strain on the
muscles that allow you to raise and rotate your arms. This can result in
tenderness and/or pain in the upper arm and shoulder. Golf and swimming
produce fewer strains and fractures than more vigorous sports, but golfers
and swimmers are prone to rotator cuff (group of shoulder muscles) injury.
The rotator cuff muscles are located on/near the shoulder blade. They
stabilize the upper arm bone (humerus) in the shoulder socket. Repeated
overuse can cause microscopic tears in the tendons of these muscles. This,
in turn, leads to swelling and inflammation (tendinitis). Injury and tearing
of the tendon happens with repeated overuse. (Older golfers are more at risk
since the rotator cuff can degenerate with age.)
Many golfers do conditioning exercises to strengthen the deltoid muscle
(located on the top of the shoulder). Studies have shown that the rotator
cuff muscles, not the deltoids, are key muscles used throughout the golf
swing. If these muscles are weak, the deltoids take over the action during
the swing, thereby leaving the upper arm unstable and at risk for injury.
The key is to keep the rotator cuff muscles strong and flexible. Flexibility
not only helps to reduce muscle stress, but it can also put distance into
throwing or hitting a ball by permitting better extension and
follow-through. Here are just a few strengtheners and stretchers…
STRENGTHENERS:
Lateral Raise - Lift arms out horizontally Rotator Cuff -
and slightly forward. Keep your thumbs Elbows in close to body pointed
toward floor; slowly lower arms press just the forearm
halfway then return to shoulder level out to side and return - 10 X’s
10 X’s
Lie on your side with head supported. Keep your elbow positioned against
your side, bent at 90° angle.
Lift free weight toward ceiling. Slowly lower weight forward 10X’s (Just the
forearm moves) Elbow stays positioned in at side.
STRETCHERS:
Stretches held static 10-20 seconds.
Seated or standing...gently pull right arm across body with left hand,
holding just above the elbow of right arm. Repeat with left arm. Shoulder
stretch.
Clasp hands behind body and raise arms up as high as is comfortable…
don’t arch your back or lean forward. Upper body stretch
Raise one arm and bend it behind your head. With elbow pointed up toward
ceiling use the other hand to gently pull the elbow downward - for the
triceps.
Face corner - place hands on wall and press upper body forward to feel a
stretch in chest and upper arm area. |
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Quotable Quotes: |
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Success…
There is no such thing as a self-made man. We are made up of thousands of
others. Everyone who has ever done a kind deed for us, or spoken one word of
encouragement to us, has entered into the makeup of our character and our
thoughts,
as well as our success.
George Matthew Adams |
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The Importance of
Vitamins |
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Vitamin deficiency equals DNA
damage...even small deficiencies can hurt our bodies and brains…
The same damage caused by radiation happens when you don’t feed your cells
enough minerals and vitamins.
Failing to take in enough minerals and vitamins puts your cells in the same
danger as exposing yourself to excessive x-rays. When cells lack the right
amount of vitamins and minerals, there is DNA damage and mitochondrial
damage. Mitochondria are specialized sub cellular structures located in the
body cells. Researcher, Bruce Ames, made this discovery.
“Poor diets may condemn millions of Americans to vitamin and mineral
deficiencies, leading to sub optimal health and mental achievement...a daily
multivitamin/ mineral supplement…can correct the deficiencies that cause the
harm. Clearly, our bodies and brains can’t function optimally without enough
vitamins and minerals.”
*Evidence shows that children who take
multivitamin/minerals pills have higher IQ’s. Psychologist, David
Benton, states that the non-verbal IQ scores were raised as much as 30% when
children took supplements.
*Supplements help to boost immune functioning
and decrease infections such as the flu…40% in diabetics and 50% in
the elderly.
*Less heart disease…according to a new
Swedish study. Women had a 35% lower risk than those not taking supplements
and men had a 20% lower risk of heart attacks.
*Less cancer…Harvard studies cited that
taking supplements containing folic acid cut the risk of colon cancer by 50%
in women who had a family history of the disease.
Excerpts… EatSmart by Jean Carper, authority on
nutrition |
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The Why’s and
Wherefores of Antioxidants |
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Antioxidants are our natural
defenses against free radicals…unstable chemicals that result from burning
carbohydrates in our bodies to produce energy. We take in more free radicals
from polluted air and tobacco smoke, and produce them faster when we
exercise. Free radicals oxidize compounds in the cells of our body and our
DNA, causing damage to these structures, which can harm us in many ways.
Essential antioxidants include Vitamins C
and E, beta-carotene and selenium.
You can get all the essential nutrients from a balanced diet, but are we
eating a good nutrient-rich diet on a daily basis? A “balanced diet” isn’t
just one includes a variety of foods. A person needs at least 1600 calories
daily to get sufficient quantities of the essential nutrients needed, and
2/3 of those calories should be from fruit-vegetable and bread-cereal
groups.
Try as hard as you might, it’s next to impossible to keep track of your
intake of the essential vitamins and minerals needed on a daily basis.
Taking supplements, especially a good multivitamin-multimineral is a way of
adding more “nutritional insurance.” It is how you can be sure of getting
ample amounts of the required daily nutrients, not just the minimum level. |
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Natural plant extracts that block both sugars and starches.
A gentle way to help control calorie absorption from carbohydrate-rich
foods. |
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Take the Health
Nutritional Assessment - FREE.
Make an appointment with one of the staff.
This assessment informs you of the vitamins
and minerals you specifically need to meet any
deficiencies, and you will get a printout of
the results and needed supplements |
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Health Styles
‘on-going’ classes:
Classes are FREE to HealthStyles
Members
($3.00 non-members)
Monday: 1:00 -1:40 PM - Sport
Yoga
5:00 - 5:45
PM - Belly Buster
5:45 - 6:30 PM - Butt & Thigh Blaster
Tuesday: 5:45 - 6:15 AM - Belly Busters
6:30 - 7:30 PM - Step Aerobics
Wed: 5:30 - 6:30 AM Step Aerobics
9:00 - 9:40
AM - Sport Yoga
Thurs: 5:45 - 6:15 AM - Belly Busters
9:00 - 9:45 AM - Belly Buster
9:45 -10:15 AM- Butt & Thigh Blaster
1:00 - 1:40 PM -
Sport Yoga
6:30 - 7:10
PM - Sport Yoga
Friday: 5:45 - 6:15 AM - Belly Busters
9:30 -10:30 AM -Total Body Workout |
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Circuit Pool Classes
Dr’s referral needed |
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Monday
11AM - 12PM
12PM - 1PM
4PM - 5 PM
7PM - 8PM |
Tuesday
7AM - 8AM
10AM - 11AM
4PM - 5PM |
Wednesday
7AM - 8AM
11AM -12PM
6:30PM - 7:30PM |
Thursday
7AM - 8AM
10AM -11AM
4PM - 5PM |
Friday
10:30 - 1:30AM
12PM - 1PM
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A Little Laughter Corner |
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Only in America...do banks
leave both doors open
but chain the pens to the counters!! |
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Have a Blast…
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Protein
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Cran-Grape, Citrus, Tea-Berry
Try the NEW ‘caffeine free” or regular XS Energy Drink - Tropical Blast.
*Protein Shakes
* Nutrilite Trim Advantage Meal Replacement Bars and Protein Bars
*Nutrilite…fruji - concentrated fruits and vegetable bar now available. Yum,
Yum! |
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Our March
Birthday Wishes go to... |
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Carol Duvall 3/4
Barbara Whitus 3/7
Kathy Reed 3/8
Lisa Walton 3/8
Harold Jackson 3/9
Fred Erdman 3/11
Nancy Wipp 3/13
Pat Fitzgerald 3/14
Joe Giachino 3/15
Richard Pranger 3/19
Douglas Weaver 3/19
Cindy Cox 3/20
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Joetta Bohn 3/21
Jerrold Miller 3/22
Pat Paris 3/23
Kathy Saven 3/25
Brad Thomas 3/25
Jeanne Andrews 3/25
Brad Thomas 3/25
Bryan Thomas 3/26
Joan Shifferd 3/27
Paul McCormick 3/30
Todd Taverno 3/30
Win Jurrjens 3/31
Sarah Sperbeck 3/31 |
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What a
great birthday, anniversary, or ‘just because' gift!
Treat yourself or someone you love to a
GREAT MASSAGE
by HealthStyles Certified Massage Therapist,
Cristina Mellas
Call for an appointment: 248-486-1110 |
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