Category Archives: Strength Training

Training Like a Pro for Golf

Posted on by

The biomechanics and complexity of a golf swing could make your head spin. An elite player uses nearly every joint in their body to propel 900 kg of force to hit a ball in half a millisecond or so at impact. At the elite level, the club-head speeds can exceed 160 kilometers an hour, all the while taking only .2 seconds to accelerate the club to this speed. Furthermore, throughout the game, elite players maintain a consistent club-head alignment within 2 degrees from shot to shot. At this level of playing, the game requires core strength and stability, power, flexibility and balance.

So it’s no surprise that today’s top players take their preparation for the game very seriously. They are leaner, more flexible and muscular than previous generations. They are training like athletes to play at a consistently high level.

To excel at any sport you love requires preparation and training, and new research  offers some training ideas .The Canadian National Golf Team was recruited for a study published in The Journal of Strength and Conditioning Research this past May. The testing of these competitors looked at limb length, abdominal strength, pull-up strength, cardiovascular fitness, flexibility, balance, and leg power and how it all affects golf performance. The testing showed genetics gave some advantage to players with long limbs and height. Those long limbs generate much more force at impact in both men and women.  The results of a run test showed a relationship between a good cardiovascular base and total score short game and putting average.

The abdominal muscle endurance test s involved variations of forearm planks, where the body is held stiff using your arms and toes as pivot points. Strong internal and external oblique muscles on the dominant side of the female golfers helped swing power and drive distance. These muscles act like an anatomical girdle around your middle. There were also correlations between putting distance and 5 –iron distance, in both men and women, showing that core strength and stability are important to train. The balance test had the athlete stand on one foot, with the foot of the other leg against the lower part of the support foot. The test began when they were asked to raise the heel of the support foot from the floor, and to balance as long as possible.  Given the weight shifts and balancing primarily on the dominant leg that occur during backswings, and sometimes uneven ground, balance training was found to be very beneficial to performance.

Leg power was found to be more crucial for men than for woman for power during the golf swing. Upper body strength as in pull-ups and push-ups was correlated with drive distance. Forearm strength was different between the men and women, suggesting that very different recruitment patterns may be happening for the different sexes during different aspects of the game. (Distance in the male group; only putting in the female group)

Body angles, joint forces, and muscle activity patterns all sounds very complex. You can start to practice at least one good habit this summer by keeping your  warm-up simple, as another study of competitive golfers  warmed up  with 10 practice swings, then 15 full swings with their competitive clubs to longer lighter clubs,  as opposed to a 20 minute stretching routine. (Less force can be applied to the bone because of the slack in the tendon after static stretching).  It’s just a game, after -all.

Connie Aronson, ASCM Health Fitness Specialist                                                                                                        Published June 26 in The Idaho Mountain Express

 

 

 

 

 

 

 

Summertime : taking care of you feet and ankles

Posted on by

I couldn’t help but notice the 2 newsmen behind the morning CNN anchor, slouched like no tomorrow. Their necks were craned forward, maybe towards a good cup of coffee, but slouched nevertheless, as they sat their keyboards. While it may sound simple enough, sitting up very straight uses your muscles in a good way, without even going to the gym. Think of how uncomfortable your neck can get with a backpack, or heavy shoulder bag, if you let the upper back round forward or tip sideways. Many of our small daily habits, most stemming from poor body mechanics, whether sitting at your computer, golfing, or never stretching ,can contribute to many preventable aches, pains, and even sprains. This month the focus will be on good mechanics in the foot and ankle, to help you enjoy all the summer activities you love to do, without annoying little injuries.

 It’s All Connected. If you exercise regularly and walk, that’s great because you and your feet are getting exercise that promotes a myriad of health benefits. However, if you’re one of the 11 million people annually prone to ankle sprains or foot problems, fixing the problem is more than just putting on a high hiking boot to prevent another twist or fall. Your foot, consisting of 33 joints, 26 bones, and 3 naturally springy arches, support the entire weight of your body. Problems occur when your feet tip and tilt outward, like a duck, or collapse inward, where your arches are flattened and your knees roll in. Think of how exaggerated this can be if you’ve ever tried ice skating. Good foot alignment means your feet point forward. It’s taught in yoga as an essential pose. Called Mountain Posture, or Tadasana, and taught before attempting anything more advanced, you learn to keep your body weight even over the inner and outer edges of your feet, keeping your arches lifted. Imbalances in the foot in a dynamic sport like Alpine skiing can really make a difference in turning well right and left.

Train the balance receptors in your ankles to reduce the chance of losing your footing and re-spraining it by practicing rising up on your toes, barefoot, keeping the weight aligned over your big and second toes. Other factors come into play, when we look at the kinetic chain. (Hip bone connected to the thigh bone type-of–thing) When the knees roll in, most likely the outside of your thighs, the tensor fascia latae, is tight. This dense muscle is like a sleeve that covers the outside of the gluts and thigh. The inner thighs are usually tight in this case also. It also means that your gluts are probably weak.

Our feet cushion up to a million pounds of pressure during an hour-long hard work-out, and good shoes offer extra shock absorption. The New York Times recently ran an article on flip-flops. Researchers from Auburn University presented some findings at a recent meeting of the American College of Sports Medicine, concluding that they’re best used for short periods of time, as flip-flops alter our gait. Since the toes don’t come up as much (from gripping them) as the leg swings forward, our stride length shortens, creating problems all the way up to the lower back. Similar to walking in high heels, the shortened leverage of the foot contributes to upsetting our gait from the foot upward.

Summer is so short, after-all, so for now maybe just toss your shoes off, enjoy a little bare-foot time sitting tall at your next picnic.

Printed in The Idaho Mountain Express July 25, 2008

 Connie Aronson is American College of Sports Medicine Certified Health Fitness Specialist, IDEA Elite personal trainer located at High Altitude Fitness and the YMCA in Ketchum, Idaho

 

Training Muscles to Excel for Life

Posted on by

Sometimes I get in my car and wonder how much longer it will hold out. I’ve had my car awhile and it’s reliable. All it really needs is an oil change, some gas in the tank and a look at the owner’s manual now and then.

Some of us may feel that way about our own bodies. We don’t want to get injured or hurt. You’ve probably heard that strength training increases muscular strength and endurance, bone mass, connective tissue and lean muscle mass, and reduces the risk of osteoporosis. Strength training makes everyday tasks easier. It also develops the quick reactive muscle actions necessary to avoid falls. All ages benefit, even people over 90 years old, and in particular, postmenopausal women who may experience a more rapid loss of bone mineral density. As the new year unfolds, here are some convincing facts about why and how you might want to do some strength training for some of the 430 muscles in your body.

Moderate-intensity strength training has many health and fitness benefits. The term covers a broad range of resistive loads and modalities, from light manual resistance to plyometric jumps, weight machines, barbells, dumbbells, elastic tubing, medicine balls, stability balls and body weight.

In each example, the exercise causes the muscle to work against a resistance that will lead to muscular adaptations and strength gains. Both men and women respond very similarly to weight training. Women shouldn’t worry about getting “big.” Men have 10 to 30 times more testosterone than females, which causes muscle build-up. In fact, you just may become leaner. Typical increases in lean muscle mass in up to six months of training range from 1 to 4 pounds. However, muscle is more metabolically active than fat, and we lose muscle as we age—two important facts.

The American College of Sports Medicine recommends a minimum of eight to 10 exercises that train the major muscles of the lower body, upper body, abdomen and back, on two to three non-consecutive days per week. The range of movement should be comfortable throughout the full, pain-free range of motion. If it hurts or feels wrong, the exercise needs to be modified to suit your particular muscular or skeletal bio-mechanics.

Beginners will experience adaptations with just one set of exercises, mostly attributable to neurological adaptations than to bigger muscles, but as experience progresses, the sets and repetitions vary. Generally eight to 12 repetitions of an exercise are recommended, but you can vary the reps within the week also.

For example, on Monday try 12 to 15 reps, on Wednesday eight to 10 reps and on Friday three to five reps. That type of undulating system builds in a recovery that allows for better muscle tissue adaptation. Recent studies have shown that women predisposed to osteopenia or osteoporosis build bone better by lower repetitions (six to eight) and heavier weights for site-specific bone improvement, as in a single-arm shoulder raise, or weighted step-ups. Everyone should make sure to warm up for five to 10 minutes beforehand to increase muscle temperature and blood flow. Remember to breathe normally in the lifting and lowering phases of all exercises.

Originally published in the Idaho Mountain Express – Friday, January 11, 2008

Connie Aronson, an American College of Sports Medicine Certified, ACE Gold Certified, & an IDEA Elite personal trainer, works at the YMCA and High Altitude Fitness in Ketchum.