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April, 2003 |
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Our Happy Birthday Wishes go to… |
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Kathy Dundon 4/2 |
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So, do you
want to cut a few strokes |
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Are you trying golf for the first time? Think about these fitness tips whether you’re an experienced or new golfer. Sport-specific conditioning can give you the edge. It could keep you on the course - not on the sidelines - with a nagging injury. According to Wayne Westcott, PhD., a good golf conditioning program, emphasizing strength and flexibility is a must. “The conditioning goal for golfers is a strong and flexible musculoskeletal system that maximizes swinging power and minimizes injury risk. The golf swing is one of the most complex and unnatural actions in sports, so it’s difficult to design sport-specific exercises.” |
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Gearing Up For Golf |
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Golf has become the sport of choice for many Americans. While some view the sport as slow-paced, golf 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. Key Components … You should focus on three components of fitness in order to be successful in golf… Strength/power - Flexibility - Cardiovascular endurance These are the three most important components of any well-rounded fitness program. 1. 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 studie showed significant improvement in club head speed. The 17 exercisers in these studies increased the speed of their swing by an average of 5 mph, whereas the control group experienced no such improvements. 2. Flexibility - Flexibility is another important key to developing a full, fluid golf swing. Simply swinging the club is not 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. But don't save your stretching until five minutes before you tee off. Flexibility exercises must be done every day. Always warm up your muscles before you stretch them to increase range of motion and prevent injury. 3. Cardiovascular Conditioning - Cardiovascular conditioning is essential to help you keep your energy up during a long round of golf. That conditioning can help you deal with the stress of 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. Improving your golf game requires a bit more than simply playing a lot of golf. You will reap numerous health benefits, such as increased lean body weight, reduced body fat, lower blood pressure and increased strength and flexibility. You might just lower your handicap if you head to the gym, but the point is to do it, regardless of whether it's for your health or for a better golf score. The recommended strength workout (during the playing season), is twice per week, 25 minutes in length, plus 10 minutes of stretching. (Three times per week is the recommended format for the off-season months). Make sure to include all muscle groups in your strength workout. Even though cardiovascular endurance plays a minor role in your golf performance, it still plays a major role in your health. Every week - strive for at least three 30-minute sessions and do not forget to stretch the hamstrings, shoulders, lower back and upper back. |
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Consumers Reports
on Health |
| “In order to get much health benefit from golf, you’ll have to abandon the cart, since the major exercise is in the walking. In a Finnish study, 55 middle-aged former golfers resumed their game, without carts, two to three times per week. After five months, they had increased their aerobic performance and endurance, raised their “good” HDL cholesterol level, and lost an average of three pounds and nearly an inch from their waistlines.” |
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HEALTHSTYLES
MADNESS |
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Objective: To win the playoffs! |
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Only one winner! Minutes will equal points. |
| There are no teams, you will be competing against each other. Whoever has the most points at the end of the week (6 weeks total), will advance onto the next round. You go to the next round by accumulating more minutes than your opponent. There will be opportunities to earn more points by answering trivia questions about sports and fitness each week. There will be five questions per week, one per day. Once your opponent is eliminated, you will then advance to compete against the next person. The objective is to be the one and only winner with the most points! |
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Good Luck to all contestants! |
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Add Variety
to your workout program… |
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Nutrilite Corner |
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A Great Spring
Feeling |
Get Ready |
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Recipe Corner |
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FROSTY ORANGE
FRAPPE |
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6 ounces unsweetened frozen orange juice concentrate ½ cup skim milk 1-cup cold water 1-teaspoon vanilla extract 6 packets aspartame sweetener 18 ice cubes |
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Place first five ingredients in electric blender, cover, and combine using
the |
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Nutrition Information |
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Servings per recipe 8 Serving size: 4 fluid ounces Carbohydrate 10 grams % Calories from: Protein 9% Carbohydrate 91% Fat 0 |
Fat < 1 gram Saturated Fat < 1 gram Cholesterol < 1 gram Calories 44 Sodium 9 mg Protein 1 gram Dietary Fiber < 1 gram |
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PERFECT HEALTH PACK I |
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Double-X, Balanced Health, |
| No matter how well we eat, we never seem to get enough
of the good stuff - natural plant nutrients from the farm and
natural omega-3s from deep ocean fish…we’re really missing out. This incredible product can help give you a great nutritional boost -TODAY AND EVERYDAY! Double-X - Power-packed with 45 nutrients, vitamins, minerals, and plant concentrates with phytonutrients from 16 natural plant sources that energize you from the inside out for optimal health. Comes with a 31-day supply in a reusable tray. Balanced Health - Perfectly balanced to support optimal cell health, healthy blood flow, joint mobility, as well as optimal memory, learning and concentration without eating the fish. Get your Omega 3 fish oil Concentrated Fruits and Vegetables - Captures crucial phytonutrients from natural fruits and vegetables… enough to equal 10+ servings in just two easy-to-swallow tablets. |
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Read Back Issue, September, 2002 | December, 2002 | January, 2003 | February, 2003 |
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