Flat Abs Fitness Training

Your fitness training plan should be designed to provide clear and personalized direction toward achieving your goals. It is a blueprint that organizes all of your exercise activities into one cohesive program for success.   

Before you design your plan, establish specific training goals. Also, gather results from any health or performance-related assessments, such as body composition, stress tests, or strength tests.  Your goals and current condition offer meaningful information on which you can craft your individualized fitness training program.

Steps 1-6 summarize how to design your plan.

1. Set your target date for achieving your goals and work backwards to the present.

2. Break down your total time line into training phases of at least 4 weeks (with some latitude), starting with your initial conditioning phase.

3.  Assign a purpose to each of the phases of training so that, collectively, they lead you to your goals.  For example, phases may have a purpose of increasing strength fitness, cardio fitness, or maintaining fitness. All exercise activities should work in concert within the same phase.  The use of training phases, or cycles, is known as periodization.

4. Within each phase, or cycle, include variations by week and by day within a range that fits the purpose of the phase. Slight variations in training regimens produce more consistent gains and prevent boredom.

5.  Choose the primary exercises and alternatives that you plan to incorporate in your program in light of the exercise equipment and facility you have available. Work in any prescribed exercises you may have received from a health professional.

6. Plan detailed daily workouts for the first training phase. Select the exercises and activities for each training session and determine the order in which you will perform them.  Allow ample time for all activities, including warm up and cool down.

After the design is completed, implement the first phase of the training plan. Evaluate your progress and revise the next and subsequent phases in light of how you are progressing toward your fitness training goals.

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Shoulders & Chest Routine fitness training Workout for Men & Women, Athlete Personal Training Darrell Thompson is a personal trainer for athletes who specializes in increase performance. In this video Darrell gives you exercises and tips you can use to tone and shape your legs for a better body and look like fitness model. Visits Darrell Thompsons Website www.athletepersonaltraining.com Music By Jimmy Gelhaar http myspace.com youtube.com This video was produced by psychetruth www.youtube.com www.myspace.com psychetruth.blogspot.com Psychetruth is empowered by TubeMogul http © Copyright 2010 Target Public Media LLC. All Rights Reserved.

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Golf fitness training in the off-season can greatly benefit golfers of any age in the improvement of their skills on the course. All to often the golfer will neglect the physical components relative to the execution of a biomechamically efficient golf swing. Rather than develop the physical requirements of the golf swing, the golfer will spend an insurmountable amount of time practicing and money on golf lessons with minimal improvement.

The common thread in such instances is physical limitations in the areas of mobility, flexibility, stability, strength, and power limiting the ability of the golfer to execute a biomechanically efficient golf swing. The golfer must remember it is the kinetic chain of the body executing every phase of the golf swing, and in order for the athletic movements of the golf swing to be performed efficiently, certain physical parameters must be evident within the kinetic chain.

If the golfer is lacking in the physical parameters required of the golf swing, compensations in the execution of the swing results. These compensations lead to swing faults such as a loss of club head speed, poor ball striking, inconsistencies, and poor play. To prevent such a situation from occurring and provide the golfer with a physical foundation to execute the golf swing, the introduction of golf fitness exercises can be of great assistance.

Golf fitness exercises as with any sports-specific training program have the goals of developing the physical components within the kinetic chain required of the athlete’s chosen sport. The end result of the implementation of such training modalities is a transfer of training effect into the execution of the golf swing. A transfer of training effect is the ability of a training program to have a direct benefit on the performance of the athlete during competition (Juan Carlos Santana, Institute of Performance, Boca Raton, FL).

Once the golfer understands the physical components connected to the execution of the golf swing as well as how a sports-specific training program can assist in the development of these physical components. The next step is the introduction of a sports-specific training program for golf. The ideal time for the introduction of such a program is during the off-season.

The off-season consists of the time of year in which competitive golf is not being played, and the amount of practice time associated with the sport is minimal. The traditional off-season for golf is the winter months where weather is not conducive to rounds of golf and the professional tour is on a hiatus. This provides an ideal off-season for any golfer from the recreational to professional level to implement a sports-specific conditioning program for golf. The ideal time frame for an off-season golf specific training program is 8-12 weeks. This is the minimal time frame required to introduce golf-specific training modalities into ones conditioning program to create adaptation in the kinetic chain. In addition, a time frame of 8-12 weeks allows for progressions to occur within the specific modalities of the clients off-season golf specific conditioning program.

Outside of the ideal time frames associated with an off-season golf specific conditioning programs are the goals of such a program. The general goal of the off-season program as stated previously is the development of the physical parameters within the kinetic chain required in the execution of the golf swing.

In order to achieve the goal of developing the physical components within the kinetic chain for the golf swing, a basic understanding of the biomechanics of the swing is needed. A brief review on golf swing biomechanics indicates the following: the golf swing is typically separated into phases which are; address, takeaway, backswing, transition, downswing, impact, and follow through. The goal during each of these phases is to keep what is termed the kinematic sequence in tact.

The kinematic sequence is a model determining the efficiency in the human body at which speed is generated and transferred to the golf ball during the swing. Researches behind the development of the kinematic sequence include Dr. Greg Rose of the Titleist Performance Institute, biomechanist Phil Cheetham of Advanced Motion Measurement, and Dr. Rob Neal of Golf BioDyanmics. The kinematic sequence allows a viewer to look at how efficiently and effectively a golfer generates speed, transfers speed through the body, and where in the golf swing a golfer may be lacking the physical or biomechanical requirements to execute the swing with the greatest amount of efficiency possible.

Understanding the kinematic sequence is imperative to the development of a biomechanically sound golf swing. The information provided by the kinematic sequence allows us to begin to dissect where the golfer physically is breaking down within the kinetic chain during the execution of the golf swing. This will be a cornerstone in the development of a golfer’s off-season conditioning program.

Once an understanding of the kinematic sequence is in place, attention can be turned to the physical side of this equation in the form what physical requirements are needed by the golfer to execute a biomechanically efficient golf swing where the kinematic sequence remains in tact.

The ideal model to reference for determining the physical requirements of the golf swing is the mobility/stability pattern of human movement. This principle was first noted by physical therapist Gray Cook and strength coach Mike Boyle, and popularized in the sport of golf by Dr. Greg Rose. This principle states efficient movement within the kinetic chain of the human body occurs in an alternating pattern of mobile joints and stable segments. If this pattern of mobile joints and stable segments is altered, dysfunction in movement patterns will occur, and compensations in these movement patterns will be the result. A joint-by-joint view of the mobility/stability pattern of human movements is as follows: foot – stable, ankle – mobile, knee – stable, hip – mobile, pelvis/sacral/lumbar spine – stable, thoracic spine – mobile, scapular-thoracic – stable, gleno-humeral/shoulder – mobile, elbow – stable, wrist- mobile, cervical spine – stable.

As you can see the human body operates “feet to fingertips” in an alternating pattern of a mobile joint followed by a stable joint throughout the kinetic chain. Relative to the golf swing the mobility/stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain from “feet to fingertips” into the golf club. If the mobility/stability pattern is dysfunctional relative to the golf swing, the development of speed will be limited, transfers of this speed to the golf ball will be compromised, and compensations in the golf swing will occur.

At this point, we understand the goal of an off-season golf conditioning program as well as the guidelines dictating the development of such a program. The next step is the implementation of a golf-specific conditioning program during an 8-12 week off-season time frame. The first step in this process is a physical assessment. An assessment through a series of physical screens will determine any dysfunctions within the kinetic chain relative to the mobility/stability pattern of human movement. If any dysfunctions are found during these physical screens, a series of corrective exercises will be incorporated within the golfer’s off-season conditioning program for correction of these dysfunctions.

Once an assessment is complete, the next stage in the development of an off-season golf fitness program is a need analysis. A needs analysis is the process of determining what requirements the golf fitness program must fulfill. Such an analysis not only includes goals, but in addition, what pieces of equipment are available, time constraints on training, and the information from the physical screens. Once the needs analysis is complete, the development of the actual off-season program can commence.

An off-season strength and conditioning program is typically separated into the following training segments:

1. Mobility/flexibility training

2. Neuromuscular efficiency development

3. Strength/stability training

4. Power training

All or only a couple of the training segments listed above may be incorporated into a single training. Corrective and performance enhancement training modalities are incorporated within each of these categories. The actual exercises within each category are dependent upon a number of individual variables such as kinetic chain dysfunctions requiring attention within the golfer, goals of the golfer, and training experience.

The final steps in the development of the off-season golf specific training program is the introduction of the exercises into the program. Guidelines to adhere in this section are the introduction of exercises that are geared towards the individual needs of the golfer in a systematic and progressive approach. A useful methodology to utilize in the selection, introduction, and progression of exercises into an off-season golf fitness program is a periodization schedule.

A periodization schedule is the cycling of loads, volumes, intensity, and exercise within a given time frame. The time frame may be divided into days, weeks, months, or even years. The cycling allows for a systematic approach to achieving improvement in the mobility, flexibility, balance, strength, stability, and power as well as prevents overtraining.

Each time frame has a specific arrangement of load, volume, intensity, and exercises within the give time frame. The cycles of a peridiozation program are broken down into macrocycles and microcycles.

A macrocycle is the complete training time, which for golfers is usually one year. A mesocycle is a specific time frame within the macrocycle (for example, the off-season). The subdivisions of mesocycles for the golfer are as follows:

Phase 1: corrective, strength, stability, and endurance training

Phase 2: strength and stability training

Phase 3: Power training

Phase 4: Sports-specific training

Phase 5: competition/maintenance training

The off-season of a periodization schedule will typically find phases 1,2, and 3, phases 4, and 5 are found in the pre-season and competitive playing year.

Knowing the off-season consists of phases 1,2, and 3. The training for the golfer or golf fitness trainer can be focus upon the modalities incorporated within these segments, in addition to the development of these components within the kinetic chain.

To summarize, the off-season is the ideal time in which the golfer can take advantage of developing a physical foundation for the golf swing. In order for this to occur, the golfer must have a basic understanding of the connection between the physical body and execution of the golf swing. Once this basic component is understood, the development of an off-season golf fitness program can commence. The first step in this process is an understanding of golf swing biomechanics and the kinematic sequence. The second step is a basic understanding of mobility/stability pattern of human movement. After this final component is acknowledged, commencement of an individualized off-season program can begin.

The development of a golf fitness program in the off-season follows a specific order in terms of its development. A physical screen begins the development of the program to determine if any dysfunctions exist within the kinetic chain. Once complete with the physical screen a needs analysis is initiated to recruit the individual requirements and goals of the program. Finally, the development of the off-season golf fitness program commences with the utilization of a periodization schedule.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com

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Tennis is a very exciting and popular sport. It can help improve your overall fitness, and provide you with hours and hours of enjoyment. You can play the sport alone, with just one opponent, or you can play tennis in doubles. You often see tennis professionals competing on live television telecasts, and they make it look so easy.

The sport looks easy because professionals play full time tennis, and they have the opportunity to practice every single day. However, if you are just picking up the sport, you will quickly realize that it’s not an easy sport at all. If you are not mentally prepared, you may even give up the sport altogether. Here are some tips on how to get you started with tennis fitness training.

Tennis basic rules.

The rules of tennis are simple. You can play the game in sets of three, or sets of five. The player who wins the most sets, will win the match. In each set, there are a total of 6 games. To win a set, the tennis player must win more than 3 games. If both players win the same number of games (e.g. 6-6), this forces a tie breaker. The set will continue until a player has won at least 2 games more than the opponent.

In each game, a sequence of points will be played. For beginners, the scoring system may seem a little confusing. The first point will be recorded as 0-15, the second point as 0-30, and the third point as 0-40 (game point). If the player goes on and scores a forth point, he or she wins the game. Again, if both are tied at 40-40, there will be a deuce. The deuce will continue until one player wins at least 2 points ahead of the competition.

To score a point in the game, a player must use the tennis racket to hit the ball before the ball bounces twice. The goal is to hit the ball back into the opponent’s court. Of course, the tennis ball must land within the boundaries of the court. If it’s a singles game, the inner lines at the side mark the boundaries. If it’s a doubles game, the outer lines at the side mark the boundaries.

You can use a variety of tennis strokes to score in the game. These include the fore hand stroke, the back hand stroke, the overhead stroke. If you hit the ball before it touches the ground, it’s called a volley.

Tennis is a great sport for fitness training because you have to run and move around in the court to play the game. The movements involve exercising your arms and legs. You also get a great cardiovascular workout.

You don’t need a lot of equipment to get started with the sport. Just a basic tennis racket, some tennis clothing and a pair of tennis shoes and you are good to go.

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If reports of the way in which millions of obese and out of shape Americans taking to educating themselves about slacking fitness levels and hitting the gym are anything to go by, then its indeed a sign of the world’s strongest –and fattest nation – living up to the challenge of working out to stay at the top! Yes, indeed; it’s high time the biggies realized that there are simple and effective ways to discipline themselves into having a beautiful body and healthy mind, which begins with a determination to maintain physical and mental health standards realistically and turn this into a long-term goal with effective fitness program planning.

Nowadays, having a great looking body is no longer the prerogative of film stars or celebrities, but the average American with a goal of boosting energy levels along side self-esteem and also gaining health benefits by sticking to a regular exercise routine are fast becoming the call of the hour. So, while a great looking body meant more dates per person initially and more than a second glance when walking down the street, it has grown to becoming a concept beyond seeking temporary measures and finally defining long-term health goals so as to get fit – and stay that way – for life!

Educated and informed people today who have either been alerted by a medical expert or by looking at others around them suffering from ill-health, sluggishness and lack of a proper exercise routine or even those inspired by the success of people around them when working in a fitness routine, are seeking customized ways to get in shape. No longer is the fast-track but expensive and painful method of liposuction surgery or experimenting with fad diets the way people prefer to lose their excess baggage: it is sense and sensibility in every shape-up program, all the way!

This is why even though many Americans today can well afford liposuction surgery and get the ‘in’ look (the thin look, we mean), it is not necessarily the preferred method of getting in shape since it doesn’t really develop the body or raise energy and vitality levels, including muscle tone and resistance to disease the way proper exercise and balanced dieting can!

Therefore, people are fast realizing the truth behind the fast but fad-concept of liposuction as only being a temporary, insubstantial measure to sculpt the body without actually any health benefits and preferring to take up ways that will give more than just a good figure for a few months. They prefer to consult a qualified dietician or nutritionist to get together their customized meal planning routine in place with proper guidance from a physical fitness trainer and work towards actual health benefits that have long-term results in the body beautiful department.

Going on fad diets only results in binge eating, boomerang effect of depriving the body of essential nutrients and over-doing the diet instead of sensible, balanced eating that requires consumption of all essential food groups, but in moderation. Thus, the benefits of a proper, balanced and customized diet and fitness training program to burn fat and convert it into muscle is what is needed to keep the old ticker going; stick to it for life and you’ll have a happy, healthy and long one in the bargain, too.

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Muscle & Fitness – Training System – Nutrition – Part:04/04 | Upload By: I-RoBoT@Corp.

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Part 1 of the Trainer Tips series. 24 Hour Fitness provides some useful tips on how to achieve your weight loss goals.

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Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.Here are some of them.

1.To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3.Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6.Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9.Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10.Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

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