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Archive for the ‘Sports & Fitness’ Category:
10 ways to exercise at your desk
Sitting all day in the office? no time to workout? the only thing growing apart from your pocket is your paunch? Read these tips and workout even in your desk!
1. Eye exercise
To exercise the muscles that move your eyes, roll your eyeballs in wide circles-first in a clockwise direction three times and then counterclockwise three times. Repeat this sequence as desired. Similar to all desk exercises, perform this exercise periodically throughout your work day (i.e., once every 30-60 minutes).
2. Wrist exercise
To exercise your wrist, extend your arms in front of you and raise and lower your hands several times (i.e., flap your hands and wrists up and down). Then rotate your hands 10 times-alternating palms up and palms down. Repeat this sequence five times.
3. Hand and finger exercise
To exercise your hands and fingers, make a fist and hold it tight for approximately two seconds. Then, place your palms down and spread and hold your fingers wide apart for five seconds. Repeat the sequence five times.
4. Shoulder exercise #1
To exercise your shoulders, lift and roll your shoulders forward five times and then backward five times. Use a wide circular motion and try to keep your head straight and motionless while moving your shoulders. Repeat this sequence as desired.
5. Shoulder exercise #2
Another way to exercise your shoulders is to shrug your shoulders up toward your ears. Hold the position for approximately two seconds and then recover to the starting position. Repeat the sequence five times.
6. Upper back and shoulder exercise
To exercise your upper back as well as your shoulders, reach your arms up overhead, alternating right and left arm in a climbing motion. Repeat the sequence 10 times on each side.
7. Lower-back exercise
To exercise the muscles in your lower back while in a seated position, bend down between your knees toward the floor, reaching as far as you can ( palms flat). Hold briefly, then return to the upright position. Make sure your chair is steady first before doing this exercise. Repeat the sequence five times.
8. Hamstring exercise
To stretch your hamstrings while in a seated position, lock your hands together around your knees and pull your knees to your chest and hold for approximately five seconds. then release your hands and return to the starting position. Repeat the sequence five times.
9. Neck exercise #1
To exercise the muscles that rotate, flex and extend your neck, slowly turn your head far to the left and hold for three seconds. Then, turn far to the right and hold for three seconds. Next, drop your chin gently to your chest before returning your head slowly to the upright (starting) position. Repeat the sequence five times.
10. Neck exercise #2
To exercise the muscles that act laterally, slowly lower your left ear to your left shoulder; then return slowly to the upright position. Continue the exercise by touching your right ear to your right shoulder and then returning to the starting (upright) position. Repeat the sequence five times.
10 ways to get out of your workout rut
Let me state from the “get go”…I am not a fitness expert, just a guy who likes to workout and do so with an eye towards “functionality”. Refer to your coach/doctor/priest/life counselor/whatever… before trying anything I may suggest here.
I’m not the biggest, strongest, fastest, fittest, etc. guy in the world, but I have been able to maintain a level of fitness that has allowed me to “hang” with a respectable crowd in Army Basic, PLDC, Police Academy, SWAT School, FBINA, 5k’s and other competitions and physical tests.
The bulk of my training centers around running, weight training and CrossFit style GPP workouts. Sometimes I have to chase suspects and that’s usually wearing a ton of crap, the end of which sometimes results in having to struggle with people (GPP/CrossFit). I add in jogging and a 5X5 weight lifting program for a simple base of strength and fitness to support my other goals.
Sometimes I like to throw in oddball stuff as a challenge or just as a way to test myself in a manner different from what my body is getting used to…because in the end “training” can only approximate “reality” just so much. Its good to have an “eye opener” every once and a while to keep yourself honest and realize that you are not as fit or well trained as you may think you are. Some of these were just “try it” workouts, some I did for a “Cycle” (I cycle my workouts on a seasonal basis) and some I do all the time.
These are 10 such workouts –
1. Get out and push
Pushing and pulling a vehicle in neutral across a parking lot is a great overall body workout and an intense cardio effort. Be ready to waive off do gooders who think you are broken down.
2. Escape from New York (or wherever)
Here’s another one that is sure to get some strange looks. Find a fence and jump, climb, hurdle it. Then jump back over again. To really add a challenge, take a pack/duffel or sandbag and throw it over. Jump the fence…then throw it back over again. Repeat.
3. Go ahead and flip out
Find a big truck or tractor tire (w/o the rim knucklehead) and lay it flat. With good lifting form, squat down and pick up one side and flip that sucker over in an explosive, powerful move. To add to this one, flip it…jump into the middle…jump out the other side…turn around and flip it again…repeat.
4. Kettle bells are not musical instruments
They are an old Russian torture device that can give you one hell of a workout. That’s a picture of mine above. There’s way too many things you can do with them than I can cover here. Go Google it.
5. I am with the sub-urban commando squad
I load up a rucksack and hump it a few miles through town every once and a while. Do it often enough and you will discover that many of your friends and co-workers drive through your town and start to wonder how well they really know you. Do at your own risk. If you do something stupid this can lead to joint injuries and other such inconveniences.
6. "Ouch! Babe"
The 100 Burpee workout will show you that your own body is all the equipment you will need to kick your own ass.
7. Feeling felon
This one may just get you tackled by a cop if you are stupid about it, but if you have a place to play “grown up tag” where the neighbors wont call 911 when they see you, give this a shot. Give your partner a head start then try and tag him. Jump fences, hurdle ditches, break a leg…I probably would if I did it too often. I used to do this with my friends “back in the day”. It’s as “functional” as you can get.
8. Working on the chain gang
Take that same tire from above and add a sledgehammer. Stand on the tire or next to it and slam away. Be sure to alternate grips to get an even workout…and watch your feet.
9. Sled dog
Fashion a harness and attach it to a cheap plastic sled. Put some weight plates in it and do some sprints. You may have to fashion a way to keep the plates in the sled.
10. Grass drills
Like my Drill Sergeant used to tell me… “GO SMOKE YOURSELF PRIVATE!!!” Get someone to give you orders for a set period of time: GO=High step run in place, STOP=Drop into a 3 point stance, BACK=Flip or drop to your back, FRONT=Flip or drop to your belly. Add to these basic commands things like PUSH UPS, SIT-UPs, BURPEES, BEAR CRAWL, SPRINT (out and back), ROLL LEFT, ROLL RIGHT…the imagination is the limit, my Drill Sgt. Once had us pick up the person behind us and run around the company training area with him over our shoulder.
10 ways golf GPS rangefinders can improve your game
Should you use a golf GPS? Is it just a gimmick or passing fad? Or is it something that will improve your game, and thus worth the investment? There are thousands of golf gadgets and gizmos out there that claim they can make you a better golfer. There are countless books and videos and training aids that promise to shave umpteen shots off your score. You’ve read, saw, or heard of these over the years, and as an avid golfer you have probably given many of them a try. Let’s face it, if one percent of all the articles you’ve read or gimmicks you’ve tried worked at least one percent of the time, you’d now be shooting in the 50’s. Is the golf GPS rangefinder any different?
Well, I think it is; and here are 10 solid reasons why you might consider using one.
1. The obvious one
The device will tell you how far it is to the green (usually front, center, and back), as well as distances to major hazards. It will also usually let you know where to lay up, and most allow you to pick any spot on the course and mark it for future reference. With it you can draw up your own custom map of each hole you play.
2. It will tell you how far you hit your clubs
Most amateur golfers overestimate how far they hit their shots. It is only natural, especially when you see Tiger Woods and the other pros hit a 9-iron 180 yards, that you want to avoid the embarrassment of admitting to yourself that your "pathetic" 9-iron shot can barely make it to 130 yards. Beyond the self-delusion in the mind of the weekend golfer, it is also rather difficult to accurately determine shot distances on a regular driving range. With a golf GPS, it is simple and effortless to figure out the average shot distance of any club in your bag. Most GPS devices have a shot distance function that you can use on the course to check the distance of each shot. This is invaluable information: All pro golfers have an accurate yardage range for each club.
3. It will help with those wayward shots
In the rare event that your tee shot veers slightly off course and ends up in a spot where determining distance to the green can be awkward (or impossible since the green is nowhere in sight), the handy GPS unit will give you the distance you need. No walking about, veering through trees, or jumping up and down in a hopeless attempt to get an accurate yardage: One glance at the GPS unit in your hand gives you all the information you need.
4. You will gain confidence
Golf is a mental game, perhaps more so than any other sport. If you know the precise distance to the target and know which club will get you there, you have improved, not only your physical chances, but also your mental chances of making a good shot.
5. Improve your course management
A GPS unit will allow you to maneuver your way through a course intelligently, avoiding all the hazards as you go. It will help you to avoid playing dangerous shots.
6. It does delivers on its promise
Unlike other golf gadgets, the golf GPS does not promise to improve your swing or any other physical aspect of your game; it will not make you a better player in that respect. But it will do what it says: As long as the satellites are working and it can receive signals, it will give you accurate readings on the course, guaranteed.
7. You can use statistical analysis
Golf is a game where abilities are determined by numbers: handicap, driving accuracy, sand saves, greens in regulation, etc. Keeping track of these can be a daunting task. Many golf GPS units will keep track of these statistics as you play, and you can simply analyze your results after the round.
8. It will speed up play
OK, this may not be the most important thought on your mind as you make your way around the course. But for the golfers behind you, it will be appreciated.
9. It will help you tame an unfamiliar course
If you travel to play golf or are playing on a course for the first time, it can be very difficult judging distances or determining the correct line of approach, especially on blind shots. Many golf GPS devices will show you the entire course (many with vivid color graphics), and allow you to set up just as if you were a club member and knew all the terrain like the back of your hand.
10. Because Tiger Woods would use one
Well, this is pure speculation on my part, but he might need one if he did not have a caddy to give him all the yardages and information on each hole. Professional golfer’s shoot low scores partly because they know the correct distance to their target and the correct club to use on each shot. And, believe it or not, even Tiger Woods would be at a disadvantage if he did not have that information.
Philip Hoskins is a golf enthusiast who has a keen interest in technological gadgets (like GPS devices) that can improve his golf game. You can find out more about the various golf GPS rangefinders on the market by visiting his website at http://www.gpsgolfware.com.
Article Source: http://EzineArticles.com/?expert=Philip_Hoskins
10 ways to gain muscle
Get the rewards for your efforts by following these must-do principles.
1. Fuel up
Start reading food labels to get a sense of how many calories you’re already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.
2. Limit cardio
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.
3. Do less
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you’re not tensing your muscles long enough to shock them into growth.
4. Use full body workouts or a split routine
You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, dead lifts, presses, rows, and pull-ups.
5. Stretch
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.
6. Eat regularly
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.
7. Change everything
Every four to six weeks, you need to alter some part of your rou- tine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.
8. Train the whole body
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.
9. Drink shakes
Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.
10. Recover
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.
10 ways to get better at playing pool
Billiards is an old and much loved game, particularly in the United States and the United Kingdom. This is a game that people of all ages play; even the younger kids can play now on special child-size tables that are widely available. It is also a game that, although once more popular with men, is now keenly played by both sexes. You can play pool in all sorts of environments, from restaurants and bars to halls and homes. It is also a game that can be as relaxing or competitive as you want to make it. Some people like to enjoy a friendly game over a drink after work, others like to unwind with a few games on their home pool table, and some like to join leagues and clubs and play to win.
1. Understand billiards in general
Whether you are young or old, male or female, a relaxed player or a competitive player, the chances are you want to play as well as you can. Being able to play well is all part of the fun of playing billiards, so it is important to learn the rules and strategies of the games you are interested in, and then try and improve your game on a continual basis. Improving your billiards game is particularly important if you want to play competitively; however, it is also important even if you enjoy friendly games – after all, it’s not much of a challenge if you can’t put up much of a fight against your opponent – plus, practicing the game is far too much fun to miss out on.
2. Practice the game
This is one of the key aspects of improving your billiards game – the importance of practice can’t be stressed enough, and many pros will tell you that getting in practice is the singularly most important part of becoming adept at billiards. Some people practice for hours each day – which, of course, is not practical for everyone. However, getting in some regular practice at your local pool hall, bar, or even in the home, can be a big help.
Having easy access is the best way to enjoy practicing this game. If you have to go to the pool hall or bar, you don’t always have the energy and motivation, particularly if you have been at work all day. This could mean losing out on a lot of valuable practice. However, setting up your own billiards table at home means that you can practice at any time in the comfort of your own home. Setting up a pool table/billiards room is relatively simple and very affordable these days, and once you have your room set up you won’t have to pay for games at the bars, halls or clubs – and you can enjoy a fantastic area in which to entertain, relax – and, of course, practice.
3. Don’t forget the cue
Your cue is a pivotal part of your billiards game – after all, you won’t get far without it! You should ensure that you buy a cue that is of good quality. However, strange as it might sound, you also need to find a cue that you can relate to. Remember when Harry Potter went to get his first wand in The Philosopher’s Stone, and he just knew when he had the right wand? Well, this is the sort of feeling your should aim for when you buy your pool cue. Hold the cue, get a feel for it, and make sure that you are comfortable with every aspect of the cue. Many professionals state that using the same cue for every practice and real game is a big part of their success, and if you are going to be playing with the same cue you have to make sure that it is one you are perfectly happy with.
4. Join a league or club
You could find that joining a pool league or billiards club or team can help to improve your game. This is not only because you will be able to get in some regular practice, but also because you will have a network of support. You can pick up tips and advice from other members of your team or club, and these can really help you to improve your game. Plus taking part in friendly competitions can help to give you that competitive streak, which in itself can help you to develop and improve your game through pure motivation.
5. Start simple
If you are something of a novice at pool then the trick of improving your game is to start simple and work your way up. There is no point trying to jump straight in to the most complex games. A game like 8 ball or better still 9 ball can help you to practice shooting and can help to condition your body in order to improve your game. Positioning and action is everything when playing billiards, and these simple, basic games will help you to improve both through practice.
6. Observe, observe, observe
We all need a mentor if we want to do something really well, and billiards is no exception to this rule. You can pick up some really useful tips simply by watching the pros and the very experienced. Whether it’s the latest world champion playing on television or whether it’s your best mate who’s known as a real whiz with the cue, you should pay careful attention when the experts are in play. Try and study their positioning, their actions, trick shots, and the way they play.
7. Use training balls
You can now get billiards training balls, and these can prove invaluable to someone just learning how to play or wishing to improve their game. These balls have a clear target to aim for, so when you are trying to pot the ball you will know exactly where to aim. Using these training balls can help to condition your mind when you are playing, and pretty soon you will be able to hit the mark without the specially marked balls, and you can enjoy potting your object ball every time.
8. Use online tools
There are plenty of online tools available to help you improve your billiards game, such as virtual pool. Although these games can’t help with the improvement of your physical stroke, they can give you a good idea of game rules and strategies, which are things that you must familiarize yourself with in order to start improving your game – if you don’t know how to play properly you can’t learn how to play better.
9. General tips
As well as the above quite specific tips on improving your pool game, there are also some general tips that you should bear in mind when you are actually in the process of playing or practicing billiards. Hopefully, these tips will help you to develop and improve your game so that you can play to the best of your ability. These general tips include:
- Cue Shot: Make sure that your stroke is smooth and consistent. You should place your other hand on the table, making it as stable as you can, and then allow the cue to slide through this hand as smoothly as possible – it is a good idea simply to practice the stroke before you start worrying about practicing with the billiards balls.
- Keep the cue ball in sight: When you are aiming, you should be looking at the cue ball and not the object ball. Aim to strike it just below the centre, and stay focussed on the cue ball as you shoot.
- Arm positioning: When you are playing, you should keep the arm you are shooting with close to your body, and your elbow should be bent at a ninety-degree angle. Let your shoulder do the work as you shoot – this is where the action and movement should stem from. Do not be tempted to use excessive force, as this will simply spoil your shot -simply keep it smooth and controlled.
10. Enjoy it!
One thing to keep in mind when trying to improve your pool game is – it is a game! Don’t let yourself get stressed or frustrated; simply enjoy it and enjoy practicing it. Billiards is a great way to relax and unwind, and shouldn’t be something that you get stressed about. As with many things in life, practice makes perfect. You won’t become a billiard pro overnight – it can take a while to become adept at the control, concentration, and movement required to shoot pool successfully. But you can have great fun whilst you are getting there.
About the author : Reno Charlton is an experienced freelance copywriter and an award-winning children’s author from the United Kingdom. You can read more of her informative articles on pool tables and billiard accessories at http://www.pool-and-billiards.com.
