Distress Signals

I need a fitness program that will get me in shape for the Marine Corps. I have about one and a half years until I start NROTC.

Do these workouts:

PPPA: Push/Pull/Press/Abs

First, pushup/pull-up supersets. For example, 10 pulls, 25 pushes, 8 pulls, 20 pushes, 6 and 15. The numbers increase each time you do it. By week 8 or 9, I believe it’s something like pull-ups: 16/14/12 and pushups 45/40/35. Ouch.

Ammo can press/crunch supersets come next. I think the ammo cans are 20 or 30 pounds each (full of sand.) This is a great preparation for the CFT and PFT. These are timed events, so you end up doing about 2 min/1.5/1 minute for ammo can presses, alternating with crunches of about the same time.

Fartleks

Fartleks are 3-5 mile runs, interspersed with workouts every half mile or so. Fartleks are very similar to the Run Course/Mec Weight (or something like that) where you just don’t run as far, and do more workouts. An awesome cardio workout.

Example exercises: Pushups, pull-ups, crunches, sit-ups, frog sit-ups (wide knees like you’re doing a groin stretch), diamond pushups, body squats, bend and thrusts, burpees, dips, mountain climbers, sprints

Also when you get close to going to OCS, start doing practice humps (aka hikes) with boots and weights in a backpack.

I need to know what is the maximum number of independent variables that introduce my fitness function and GA result and speed is good with this fitness function? In other word, what kind of fitness function I can use? What is it`s maximum number of independent variables?

use perhaps the Riemann’s dzeta function

Using a golf fitness video is a great alternative to going to a gym. Just think of the time you’re saving not worrying about what you where or how you look or driving 20 to 30 minutes to your local gym and then showering, changing and getting back home.

Golfers are realizing that a golf fitness video is a great shortcut to a better game, quickly. The great thing is you don’t have to be young or fit to do it. I have golfers who are in their 70’s doing my fitness videos.

When you’re researching fitness videos, there are several things to keep in mind. There should be easy to follow demonstrations of every golf exercise. This is separate from the workout component of the fitness video. You want a menu that is user-friendly and easy to move around to the different sections of the video.

But what you are really paying for is the fitness workout itself. There should be a component of the video that takes you through the entire fitness session, from start to finish. This way it’s like having the trainer right in your home.

I have seen hundreds of fitness videos that do not take you through the entire routine. They are pieced together and leave you trying to figure out what to do with it.

Another important point. Watch out for the ‘one-size-fits-all’ approach. This is not what you want. You want to be lead through a routine that is suitable for your current level of fitness, age and abilities.

If your starting point is a little lower, then a fitness dvd that is more challenging will only promote you to fail. I’ve seen this time and time again.

On the other hand, if you are an experienced exerciser, you want a video that is more challenging than a beginner (novice) one. One that will challenge your core stabilization, balance, coordination and muscular endurance.

This may sound like a lot to think about, but making the right choice will dictate the ultimate success of your program. So make sure to thoroughly read over all the information pertaining to that golf fitness video.

Other Handy Golf Tips:
1. Source any natural dietary supplements which will help to keep you fit and healthy and keep your body in good shape to play golf.
2. Develop complete confidence in yourself and your game – need to be tough-minded and totally focused when you play golf.
3. Learn all known golf bets so that you can bet to your advantage and apply psychological pressure on your opponents at opportune moments.

John Pawlett
http://www.articlesbase.com/golf-articles/golf-fitness-videos-save-time-and-improve-your-game-90380.html

So, you’re pregnant, and committed to giving your baby the best of everything. You can start by staying fit and healthy exercising with a pregnancy fitness DVD! Everyone knows that healthy moms give their babies the best start in life by eating right, exercising, and getting good prenatal care. Do you know which exercises are best for you and your baby?

If you don’t, you are not alone. Most people have mixtures of old wife’s tales, myths, and facts bouncing around in their heads, and are unsure which way to go. Is exercise good for mom and bad for the baby? It is bad for them both? Is it good for them both? It is time to take the guess work out of pregnancy, child birth, diet, and fitness. You have a responsibility to yourself and your child to find out the truth!

Researching online is a fast, easy way to get started. Once you have determined that the research does show both moms and their babies are healthier when mom exercises, and have gotten a green light from your obstetrician, you will be armed with all the information you need to make an intelligent decision on what will work best for you.

Pregnancy fitness DVDs are available online. If you have decided an at home fitness program is for you, but you still need motivation and direction, and a home fitness trainer is not an option, check out the available pregnancy fitness DVDs that are available! You will be surprised at the amount of DVDs there are available to help expectant mothers with their exercise programs. Since there are so many, research is important.

The best way to determine if a particular pregnancy fitness DVD is right for you is to look at the reviews of each DVD. Other mothers who have used the DVD are great sources of information. Who could better advise you on the effectiveness of a particular pregnancy fitness DVD than someone who actually used it?

Once you have narrowed the choices down to a few, talk with your prenatal health care professionals. Take notes, or print out the pregnancy fitness DVD reviews that interest you, and take them with you when you go to your next appointment.
Knowing what is available, talking with your obstetrician, midwife, or birthing instructor, and being armed with the knowledge your own research has provided are all the right steps toward getting the fitness program that will work best for you, and the added motivation of having to be healthy to help your baby be as healthy as possible makes pregnancy the best time to make lifestyle changes to last the rest of your life. Why not start now?

Ronald Piper
http://www.articlesbase.com/non-fiction-articles/139-pregnancy-fitness-dvd-110014.html

If you’ve decided this is the year to get serious about your fitness congratulations are in order. Just making the decision is a great start. But between family, work, and other pressing engagements in an all too busy day when the heck will you ever get to the gym? Have you considered investing in one of the many fitness gyms for the home?

It’s really the answer. With just a little help from us we’ll show you how to find the perfect fitness equipment for your home. With so many fitness gyms on the market it can be a bit overwhelming trying to figure out which gym is the right one for you. Heck if you do it right you will choose equipment that your entire family could use. Of course if you have a medical condition always check with your doctor first before undergoing a new fitness program.

Just like different commercial fitness gyms have different equipment to offer their members different home gyms also have different equipment to offer. It’s a lot easier to stay on track with your fitness program if you know what it is you want out of your work out. You should also figure out what your current fitness level is.

You have treadmills, rowing machines, stationary bikes, cross country ski machines, free weights, and even multi machines to choose from. Home fitness gyms can be as simple or as complex as you want. The only other thing limiting you is your budget.

There’s nothing cheap about home fitness gyms. At least not the quality ones and you should never compromise poor quality for a cheap price. A treadmill is always a great buy if you have the room. You can vary your workout, increase the intensity, burn calories and get your cardio workout. Choose a belt driven model that has a safety shut off and that the treadmill itself is wide enough. Make sure you also know what the warranty is.

Home fitness gyms also do well with rowing machines and they offer an all over work out that has minimal impact on joints. Once you get the hang of the rowing machine it is an excellent piece of fitness equipment to have in your repertoire. Stationary bikes have been on the market for ages. The newer ones have a few more bells and whistles but at the end of the day they still do the same basic thing they did back then. Stationary bikes are a great start if you have had a sedentary lifestyle.

Home fitness gyms should always include a set of free weights. They are perfect for sculpting the body. They are affordable, easy to store, and a must for anyone that’s serious about their fitness program. You don’t burn a lot of calories with free rates but you do get some very nice definition by combining the two types of fitness training.

Knowing what it is you want makes it much easier to look at all the home fitness gyms on the market and then choose what’s best for you. You’re going to look great!

Steve Johnson
http://www.articlesbase.com/health-articles/fitness-gyms-for-the-home-115499.html

Golf fitness exercises can be beneficial for the woman golfer in terms of improving the foundation of the swing, rotation in the backswing, speed development in the downswing, and a consistent finish position. Learn how golf fitness exercises can benefit the woman golfer. Lowering golf scores and making the game more enjoyable.

It is well known in professional golf how integral golf fitness exercises are for success at the highest level of golf. Men on the PGA Tour and women on the LPGA Tour understand the benefits of golf fitness exercises in achieving success. Outside the circles of professional golf many questions exist about golf fitness exercises. Questions such as; what are the best exercises to improve golf fitness levels, are flexibility exercises and stretches better than other forms of golf fitness exercises, and what are the benefits of golf fitness exercises for the woman golfer?

These and many questions surround the topic of golf fitness. This article is to provide some answers for you on the topic of golf fitness exercises for woman. It has been well documented in magazines and television how LPGA women such as Annika Sorenstam utilize golf fitness programs to benefit their play on the golf course. Is there a difference between the LPGA player and the amateur woman golfer in relation to golf fitness training? The answer is no. Yes, the women on the LPGA Tour are the best women golfers in the world, but the physiology of the LPGA player and amateur are the same. The skeletal, muscular, and neural systems are the same. The professional golfer has the same number of muscles in their bodies as the amateur. The woman’s professional golfer has the same skeletal structure as the female amateur, and nervous system as well. Granted the LPGA player has more refined and efficient swing mechanics, but the body is the same.

As a result of the body being the same, the principles and structure of a golf fitness program for any woman is similar. Before discussing the specifics of a golf fitness program for women it is necessary to understand a few important principles. The first principle to understand about a golf fitness program is sports specific. Sports specific is a term describing the type of training utilized in a golf fitness program. Sport specific training simply states the program utilized by the woman athlete is geared towards improving them in their chosen sport.

A second principle closely related to sports specific training is cross specificity training. Cross specificity training is the utilization of exercises to develop the woman golfer in the positions, movements, and actions incorporated in the golf swing. The goal of cross specificity training is a transfer of training effect to the field of competition. Simply stated, a transfer of training effect is the ability of exercises utilized to train the female golfer having a direct benefit on their performance during a round of golf.

For example, golf fitness flexibility exercises will attempt to improve the flexibility within the woman golfer. As the woman golfer improves her flexibility parameters in relation to the golf swing. She may be able to create a bigger shoulder turn, which may increase the distance of her drives. This benefit is an example of a transfer of training effect onto the golf course. In summary, the three principles that assist in the development of a golf fitness program for women are; sports specific, cross specificity training, and transfer of training effect. Many additional principles exist that are used as guidelines in the development of a golf fitness program, but these are three essential ones.

Outside of the guidelines governing the development of a golf fitness program for woman. Specific physical components within the body are needed within the body to execute the golf swing correctly. Remember, it is the body performing the biomechanics of the golf swing. In order for the golf swing to be executed correctly and efficiently certain levels of flexibility, balance, strength, endurance, and power are required. These are the actual physical components within the woman golfer a golf specific fitness program looks to develop and enhance in relation to the golf swing.

The golf swing requires the body to move through a long range of motion for an efficient movement to occur. Much of this is contingent upon the ability of the core to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of proper flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the movements in the golf swing to develop flexibility. The majority of these flexibility exercises are rotational and dynamic.

The golf swing is a dynamic movement, indicating that the body is in constant motion. It is crucial to develop a range of motion for the swing in a dynamic rather than a static (not moving) method. The goal of these exercises is to create a range of motion in the core for the golf swing. Flexibility is the first physical component requiring development within the woman golfer.

One needs to maintain, dynamically, a stable body throughout the entire swing. We have all hit balls at the range and know what happens when we do not stay balanced during the swing. Improving the balance and stabilization capabilities of the core translates into a better golf swing. Better Balance equals a Better Swing. Even subtle movements are consistency killers; thus we need to develop and maintain balance for a consistent swing.

Balance is connected to the efficiency of the nervous system and strength of the muscular system working together. The development of greater balance in the core and swing is the result of two types of specific exercise. The first challenges the nervous system creating greater efficiency. The second are exercises that create increased strength in the core. The combination of these two types of exercises permit for the body to maintain posture, promote efficient weight transfer, and create power in the swing. The result is a more consistent, accurate, and powerful swing. This is the second component included with a golf fitness program for women

Remember that the golf swing is a repetitive movement. The mechanics of the swing repeat with each stroke. This process can be repeated hundreds of times in a round of golf. Ever go to the range and hit two buckets of balls? At some point the body starts to tire, and shots scatter.

Proper endurance training enables us to repeat a sound swing. We produce this through a series of exercises developing endurance in the entire body. This nets us a consistent swing through eighteen holes. Increasing endurance leads to lower scores. This is the third physical component of the golf fitness program for women.

Club head speed is a function of power. The more power generated by the body, the greater speed at which a club head impacts the ball. More power to the ball equals longer drives. Developing higher levels of power within the muscular system of the body is achieved through the implementation of power exercises. These types of exercise assist in creating higher power outputs of the muscles involved in the golf swing. Power training is the final component found in a golf fitness program for women.

In summary a golf fitness program for the LPGA or amateur woman golfer is relatively the same. Golf fitness exercises for the woman golfer are sports specific. The exercises contained within the golf fitness program are cross-specific to the movements, positions, and requirements of the golf swing. The exercises within a woman’s golf fitness program induce a transfer of training effect onto the golf course. The golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. A golf fitness program for women will look to enhance these physical components of the body. The end result is an improved golf swing equating to lower scores and more enjoyment on the golf course.

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 notably Masters and PGA Champion Phil Mickelson. To learn more about Sean and his golf fitness programs go to http://www.seancochran.com

Sean Cochran
http://www.articlesbase.com/golf-articles/golf-fitness-exercises-for-women-golfers-736388.html

These days we hear an awful lot about cardio fitness and it seems muscle fitness has taken a bit of a back seat. Now there’s no question that cardio is very important but muscle is as important as cardio for a variety of reasons.

Muscle groups becomes stronger the more they are worked. There is a bit of a misconception out there because people believe that if they concentrate on muscle fitness and working those muscles then suddenly they will become buff almost overnight. Many do not realize it takes time and dedication to become buff.

The body has several different muscle groups and each develop at different paces so your muscle fitness program needs to take that into consideration. For example don’t expect to do a couple of barbells and have Arnolds body. Sorry that’s just not going to happen.

Muscle fitness doesn’t have to be costly either. A simple set of dumbbells and a bench and you’ll be asking those bigger guys to sit down and shut up. It doesn’t require you to invest in one of those expensive machines advertised on television although they sure would like you to believe that you do.

Muscle fitness is also a great way to protect yourself. And it’s a good idea to include each muscle group in your workout so that all groups get the attention they should deserve.

Each muscle group deserves full attention when it comes to muscle fitness. You can make sure that you rotate your muscle groups through your muscle fitness program and that way you can begin to develop each group slowly.

After only a short period of time your muscle fitness will pay off and you’ll be flexing those well toned muscles. Now don’t make the mistake that so many do in thinking that because you work you muscle out you are going to develop big bulky muscle groups – which is okay by the way if you are a guy. Your short little muscle workouts won’t cause such development.

If you want to develop body builder like muscles your muscle fitness program is going to have to get a whole lot more serious. It’s going to include not only some heavy duty workouts but it’s also going to include some heavy duty menu changes. After all bulky muscles don’t just appear without some serious hard work.

What good muscle fitness can do for you is give you additional strength and tone you so that you look younger and firmer. The ability to move or lift heavier objects without struggling can be a really great feature but many become involved in muscle fitness because middle age is sneaking up on them and they want to take care of the flab.

There’s no cheaper and easier way to develop muscle fitness than with free weights. They just give you so many options and they are so darn affordable. They also don’t take up the space like the larger gym units do.

Now that all said when it comes to muscle fitness what makes sense is what works for you. You might prefer a huge home multi gym or you might find the workout with the free weights much more rewarding. What is important is the fact that you do it. That you get involved in your own health and take care of those muscles as well as your cardio system.

Steve Johnson
http://www.articlesbase.com/health-articles/some-tips-for-muscle-fitness-140456.html

Many people are full of motivation when the start a fitness program. Generally they will join a gym and have a fitness program written by a personal trainer and get locked into long term contracts. In this article i will explain easier ways to develop a fitness program that you can follow at home, at the gym. Fitness programs don’t need to be difficult. A fitness program should be fun, and something that you want to do long term.

Tip 1. Buddy Up

When starting a fitness program people can often get discouraged as they have generally not been exercising for some time. The first few workouts can be very difficult until your body gets used to exercising again. Having a friend by your side can make it fun and you can both encourage each other. People who exercise long term usually do as they make it social and fun.

Tip 2. Choose a sport or activity you enjoy

If you don’t like running, then don’t run. Choose something that you like doing. I have clients that like rock climbing, however he doesn’t have time to get out and climb very often. I took him to a indoor rock climbing centre and now he goes once a week as part if his routine. It gives him one strength session. The other two we made a home workout which consists of an 45 min walk with his wife and then push ups, sit ups, back dishes, lunges, squats and some light stretching. It doesn’t cost much money as he is on a tight budget and it is something that will be maintained long term.

Tip 3. Go Online

If you are wanting a structured fitness program try an online. With these you can get a tailored fitness program to suit your goals and they won’t cost you the consultancy fees of a personal trainer.

Tip 4. Start slow finish strong

When you first start a fitness program don’t be too aggressive. Often people are full of enthusiasm and they work themselves to hard in the first two weeks. Remember that following you new fitness program is going to be part of your new lifestyle and you will be enjoying your new lifestyle for a long time. Take it easy and build up over time.

Michael Jenkins
http://www.articlesbase.com/nutrition-articles/fitness-programs-to-lose-weight-687046.html

Copyright (c) 2008 Kirk Ream

With 2008 quickly coming to a close, it’s time to begin looking at plans and goals for the new year. As always, thousands (if not millions) of people will pledge to make 2009 the year to get in shape. It’s by no surprise that most fitness professionals consider January the best time of year to be in the fitness business. However, without fail, after 2-4 weeks of an individuals trying to get fit, old habits will slowly creep back in and by the time mid February rolls around most resolutions have gone by the wayside. With this in mind, let’s take a look at a few ideas that will help you get and stay on the fast track to fitness in 2009.

Transform Your Mind

Before changing your body, it’s imperative to change your mind. Over the years, we have all picked up bad habits that have led us to unhealthy lifestyles. Maybe it’s exercise or poor nutrition? It could be poor sleep habits. No matter what the cause of your previous failures, come to the conclusion that fitness is a total lifestyle change. In order to make this change we must be steadfast in our mind that this is the path we want to take. If there is any uncertainty, rest assured, you’ll be making the same resolutions for 2010

Eat Well

Proper nutrition is 80% of the game when it comes to meeting your fitness goals. Individuals who making “good” eating a priority see faster results than their less disciplined counterparts. Remember this saying, “You can’t outwork a bad diet.” In other words it doesn’t matter how many miles you run or weights you lift, if you want to see results from your fitness program, you must eat well.

Try this simple rule of thumb: If you can kill it or pick it from a bush, tree or from the ground, you can eat it. Other then that, stay clear. A nice mix of fresh fruit, vegetables and lean proteins will become addictive after eating this way for a few days. By all means, cut out the useless sugar and junk foods. There is no nutritional value in these foods, not to mention the fact that they can lead to weight gain, anxiety issues and sleep disorders.

Join a Fitness Boot Camp

Most people ended up quitting their fitness goal for 1 of 2 reason. 1. They don’t know what they are doing so after a few weeks they don’t see anymore results. 2. They have no accountability. As wonderful as many fitness clubs are, they usually don’t give much guidance to members as far as exercise prescription and selection. Personal trainers are great but with today’s economy $$30-$60/session can add up in a hurry. Enter the fitness boot camp.

In a boot camp type setting, clients receive the same workouts as personal training but in a group setting. This provides built in enthusiasm, accountability and significantly reduces the costs but almost 50%/session. Once experiencing a fitness camp, many clients could never return to any other way of training!

Sleep Well

As much as we are conditioned to be busy all the time, I propose we make 2009, the year of sleep. Make a goal of getting at least 7-9 hours of sleep each night. This is the number that scientist recommend we get each night in order to function at our highest capacity. Lack of sleep leads to increased stress, weight gain and emotional problems, do yourself a favor and get your rest!

Perform High Intensity Exercise

Several years have passed since it was thought that slow aerobic type training was the best way to burn fat. Unfortunately, many individuals are still training this way. Recent research has shown that high intensity interval training burns up to 9x more fat then steady state aerobics. This translates into shorter workouts and more results. In other words, more bang for your buck.

To perform an interval, work at a high intensity for 30 seconds and then back off to a lower intensity for 60-120 seconds. Repeat this process for 20 minutes, 3 days a week and watch the difference it makes in your training program.

No need to wait until 2009 to get started on the “new” you. Take these tips and apply them to your life today, that way when the January 1, 2009 rolls around you’ll already be 2 weeks into your new lifestyle and that much closer to living a healthy, fit life.

Kirk Ream
http://www.articlesbase.com/health-articles/the-fitness-resolution-solution-686480.html

Golf fitness exercises and golf fitness training can increase the cluhead speed in your golf swing. The utilization of golf specific exercises in a structured golf fitness training program can benefit your golf game in numerous ways.

The golf swing is undoubtedly one of the most difficult athletic actions to perform in sports today. It requires you to draw the golf club on a specific swing path, in sequential order, and with the correct timing. Any error in path, order, or timing creates compensations in your golf swing leading to frustrations on and off the course.

Compensations in the golf swing are often categorized as “swing faults”, indicating that an error exists in the actual mechanics of the golf swing. The normal approach to correcting “swing faults” is through instruction from a qualified teaching professional and follow up practice. This is the correct approach in the development of the golf swing, but one must also understand the role their body plays in the game of golf.

The amateur often times is unaware the role in which their body plays upon the execution of the golf swing. Essentially it is your body (i.e. bones, muscles, and nerves) executing each and every phase of the golf swing.

In order to execute each phase of the golf swing correctly certain levels of flexibility, balance, strength, endurance, and power are required. If a golfer is lacking in any one of these physical parameters required of the golf swing. Compensations will occur within it. Not from the actual biomechanics of the swing, but rather from the body. 

For example, if you are lacking the proper levels of flexibility to perform a full shoulder turn. Compensations will occur in the golf swing directly related to this lack of flexibility in the body. Often the amateur fails to realize the compensation is a result of their body and fails to ever “fix” or improve their golf swing as a result.

Bottom line, the golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. If the amateur desires to improve their golf game some attention must be focused upon developing these parameters within the body.

The development of these physical components for the swing can be achieved through the implementation of golf fitness exercises in a golf fitness program. Such a program will develop the requirements of the body relative to the swing. Allowing you the ability to execute the golf swing correctly. Golf fitness exercises train the body to the positions, movement, and requirements of the golf swing. Over time these types of golf specific exercises will improve your flexibility, balance, strength, and power relative to the requirements of the golf swing. To learn more about golf fitness training and golf exercises go to my website www.seancochran.com where you will find an abundance of information on golf fitness and the golf swing.

Sean Cochran
http://www.articlesbase.com/golf-articles/golf-fitness-exercises-and-golf-fitness-training-to-increase-clubhead-speed-684649.html