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Becoming a man of strength

Becoming a Man of Strength

Fitness is the essence of a man. Fitness is the ability of a person to do his normal everyday tasks with full alertness and vigor without worrying about fatigue afterward and with extra energy in reserve which can be useful when emergencies arise or during leisure and recreation. Overall fitness must be the primary goal every man must try to achieve. In fitness, no one is ever too young or too old for improvement. One’s fitness can be improved by engaging in aerobic exercises and through strength training. There are three components of overall fitness that every man must focus on working out in order to be in healthy, tip-top shape. These are cardiovascular work, strength training and of course, these should be coupled with a healthy diet.

Staying strong by building muscles. Man’s fitness regimen should include a work out routine which aims to build the muscles. Aging causes a decrease in muscle mass of five to seven pounds (2-3.2 kgs) of muscle for every ten years in one’s adult life given that he lives an inactive lifestyle. Truly, the saying “use it or lose it” is very applicable to the muscles. Fortunately, there is a good solution to this. Loss of muscle mass can be replaced by engaging in strength training. Improvement of Man’s fitness by cardiovascular work out. Flexibility exercises, strength training and cardiovascular work out surely help boost a man’s fitness and all these should be part of a man’s work out scheme. But of all these, cardiovascular work is the most necessary. Exercises under cardiovascular work conditions and develops the cardiovascular system and also works out large muscle groups.

So if a man does not have much time for working out, devoting whatever free time he might have to aerobic exercises would do him fine. He might have to pass out on developing those biceps but so long as cardiovascular work out exercises are done, then the blood pressure, heart and cholesterol levels will be fine to keep you staying happy and healthy. The essence of nutrition to man’s fitness. It is best as well as well recommended to eat whole and natural foods frequently than do it on large amounts in one to three sittings. Always keep variety in mind when doing the shopping. This will ensure that one is getting most if not all of the nutrients and minerals needed by the body to keep fit and healthy. Always keep the three important macronutrients in the diet; these are fats, carbohydrates and proteins. Prioritize proteins though over carbohydrates but never exclude any one of the three on some fad diet.

Some tips in keeping a man’s fitness level high, efficient and safe:

1.) Drink plenty of water all through out the day, especially when working out.

2.) Do exercises properly using the correct techniques, whether it’s weight lifting or aerobic exercises. Always read and understand, and follow of course, the instructions outlined by the personal trainer.

3.) Make sure the is always a spotter when lifting weights.

4.) Challenge the muscles, but make sure that it’s kept safe.

5.) Stretch, warm-up prior to working out and cool-down gradually after sessions.

6.) Check the equipment for safety before using them.

7.) It is better to do less than overdo the whole thing. Overtraining will exhaust enthusiasm and kill performance.

How to quantify your health and fitness goals

How to Quantify Your Health and Fitness Goals

We all strive to be healthy, however unless it is right at the top of your list of priorities you will always give in to temptation, whether that is a slice of mud cake or sleeping in and missing your morning fitness session. So first of all we must make health and fitness a goal that has priority in out lives. How?

First of all let’s define, what exactly is a goal? The word goal is defined as a purpose to which your energies are directed toward a specific outcome. Whew! How about this a goal is an intention you have to create a specific result within a particular time frame. Goals can either short term, or long term and the time frame you set needs to be in direct proportion to the goal set. There is no point setting a goal to lose 20 kilos in a week, as this is near impossible and if it is, it just might kill you.

Setting a goal with intention gives you direction, clarity and a quantified outcome. Think of it as dangling a carrot in front of you – and for this reason goals need to be something you really want or the payoff will not be enough to keep you motivated and on track. You have to want it. One way to do this is to make your end result clear; it must also be reachable and very importantly exciting for you. So if the idea of being healthy doesn’t light you up, what will that gives you the same result?

Could you give yourself the goal of being fit and healthy enough to run your local annual marathon? Or to play soccer on the beach with your kids? What about being able to run to the top of your stairs without puffing, or dance the night away without feeling completely washed out and sore the next day, or fit into your favourite sexy jeans?

Find something that is exciting to you as your goal that represents the more mundane goal you really have in mind. Remember, all goals need to have a payoff, something you want enough to keep you motivated and a way for you to reward yourself at the end.

Let’s get some clarity on each of the facets of good goal setting:

- Your health goal must be clear State your goal clearly. If your goal is to lose weight, in which part of your body do you particularly want to lose weight and how many kilos do you want to lose and by when? Clarity prods you on your path to create a strategy.

- Make your goal reachable Our goals also have to feel and be reachable for us because if we don’t meet up, we run the risk of tripping up and beating ourselves up. And we lose momentum, could end up as couch potatoes and run far from the goal. So, start with the end in mind and work back from there giving yourself smaller steps until you are back to now. You will now have a calendar of events to reach for that makes it seem so much easier to do.

- Be focused Be clearly focused on the goal you want to achieve, know exactly what you want and why you want it and then know what your reward is for hanging in there. Lack of focus or too many choices leads to indecision and poor results.

- Make your goal exciting If the goal doesn’t motivate you to get up, energise you to get into action and get into momentum, then I don’t think it will take you a long way. You’ve got to want it so much you can imagine it happening and how great your going to feel when you achieve it.

Now you know this, go out and set your goal. Write it down. Stick it on your wall, put it on your computer. Be reminded of your goal and most importantly, take action on the strategy to achieve your goal. Most of all spend 5 minutes morning and night imagining your end result in every detail to keep your motivation high.

Golf: dealing with swing faults

Golf: Dealing With Swing Faults

Every golfer aims to perform a perfect golf swing. This muscle-stretching sport needs chiropractic advice and assistance to avoid back-related injuries, get rid of pain due to these injuries, and play better. Many golfers have faults in their swing. Swing faults can break a golfer’s career.

What are swing faults?

If your swing affects the club face alignment, swing path, angle of attack, hitting the sweet spot, or club head speed, then you have swing faults. So, review yourself and correct the swing faults.

First analyze your swing and identify the features which cause swing faults. A solution can be found by altering stance, swing amplitude, hip/shoulder turn ratio, grip, etc. Swing faults can be rectified by rectifying the imbalances in the musculoskeletal structures of your body.

The nervous, muscular and skeletal systems combine to create the neuromechanical system which is responsible for a good swing. The neuromechanical system’s state of readiness is based on the following.

1. Muscle Balance and Flexibility
2. Static and Dynamic Postural Stability
3. Strength  
4. Power

Analyze your performance based on your neuromechanical system and identify the reasons for a faulty swing. Ball flight is controlled by muscle balance and flexibility and static and dynamic postural stability which directly influence joint mechanics, muscle recruitment patterns, and consistency of movement. Strength and power also have a role to play in the angle of attack, club head speed, and hitting the sweet spot.

What can a chiropractor do for you?

A chiropractor can do the following

1. Analyze your physique
2. Help you to improve your game
3. Relieve you of pain.

Analysis

A chiropractor could run a golf body screen and golf shape Rx and assess and reveal the factors that influence your swing faults by analyzing the following.  

•    Dynamic & static posture
•    Weight distribution
•    Weight transfer
•    Swing center movement
•    Center of gravity positions
•    Rotation
•    Wrist position
•    Head movement
•    Spine angles and more

Help you to improve your game

A golf body screen and golf shape Rx help a chiropractor to identify your swing faults, the physical cause, and the corrections necessary to change your game. If you follow a chiropractors’s advice, from driving to putting, you will be able to improve your ball striking, to hit the ball farther and with greater consistency, to get stronger and more flexible, and to watch yourself get over the hurdles you have faced so far in playing the game.

Relief from Pain

The golf shape Rx factor becomes dangerous when the swing method does not allow the golfer to keep his shoulder and pelvis parallel. Without this rigid parallelism, the rotational faulty swing will lead to back pain. To get back to the golf link at the earliest, the golfer uses some pain-killers to be relieved of pain. But it only provides a temporary relief. A good chiropractic could relieve you of this pain and help you play better.

The golf swing puts an unusual demand on your body. Due to the unilateral rotation of the spine when you aim for a full swing with your club head, the stress is on your back muscles and you could injure your back, elbows, shoulders, wrists/hands, knees or hips in a swing. So, it is essential that you know yourself first, so that you can avoid being injured and enhance your playing skills with power-packed swings.  A chiropractor could be of great help to analyze yourself, improve your game and also get rid of pain in case you are injured.

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