Browsing all articles tagged with weights

Working Out Before You Play Golf

You shouldn’t have to be worrying about whether you can physically handle it before you step foot on a golf green. However that is exactly what happens if you are not fit before you play golf. Golf is a long game. Golf can wear you out. You need to bend over a lot and pick up balls. If you are overweight this might be a big issue for you;You also don’t want to be out of breath, sweating because of the exertion of pulling the cart around the green. If you examine the physiques of most professional players you will notice that they are taut and fit and lean before they enter the green.



Studies on performance  have shown that one way golfers can improve their performance on the green is by embarking on a program of  weight training. This is because weight-training exercises can noticeably improve personal muscle strength and hip and shoulder flexibility. Lifting weights up and down can help improve the health.



Professionals also work out with weights to increase the speed with which they can hit the ball. This is because a golf ball needs lean muscle to drive it, not flab. Believe it or not, upper arm flab can actually slow down the speed of a golf swing. This is because the golf club itself is an extension of your arm and your drive and the force with which you can whack the ball.



If you are an amateur who wants to play like a professional your best course of action is to put yourself on a program of regular exercise that is a combination of  different kinds of exrcise.  However be sure to include the weight lifting.. It is recommended that you do three sets of the usual weight lifting and resistance training exercises that are prescribed by most trainer at gyms and work out clubs.  If you do three sets than these three times a week for 2 1/2 hours then you will substantially improve your game.



If you find it difficult to fit weightlifting into your schedule then one way to cut down your work out time might be to buy a home workout bench. f you work out every day for twenty minutes on a home gym then you will get the same results as if you had spent a couple of hours, three days a week at a professional club.


Toning Your Upper Arms

Most women need to tone their upper arms but they need to do so without bulking up. All you need to start toning is a couple of lighter barbells of equal weight. Do not make them too heavy or you will create muscles that will add bulk to your figure.


The best way to start is to do a bit of a warm-up. Make sure your muscles are loose. You can then start with 25 repetitions of curls (bending the arm up holding the bell) with each arm.  You will then go the other way and extend your triceps 25 times in a row. Then without resting, so that you can burn the fat, you can do another set of twenty, then 15, then 10 and then five repetitions switching from arm to arm.  Reducing your reps when your exercise like this can help you.


To do this well you need to gage the weight that you will need. Most women do well in the ten to fifteen pound weight region. The key is to keep alternating.


When you are finished your first set of curls, then hold the same barbells in each hand. Hold the barbells behind your head touching each other. Extend your arms straight up ahead of your head, feeling a tough burn in your triceps.


Once you are done be sure to do some stretching so that your body gradually relaxes. This prevents muscle soreness and cramps later.


For safety’s sake make sure that there is a wide space around you so you do not hit anything or anyone with your weights.  Be taut and conservative in your movements for best results.


If after a exercising for some time you do feel that you are bulking up then it may be time for you to use lighter weights. Do not reduce your reps. In fact increasing your reps is recommended.


Activities that compliment upper arm toning are gardening, dancing, canoeing, rowing, skiing and walking using tall hiking poles while taking long strolls in a park.  Try pumping your arms if you are doing walking or speed walking as well. Some people lose weight off their upper arms simply by exercising very hard on a treadmill or glider in the gym.  The thing about your upper arms is that they tend to lose weight at the same rate as the rest of your body. As you reduce your overall fat you will also get rid of the bulk on your arms.