Can Playing Golf Help Me Get Fit?
The advantages of playing golf
Playing golf can definitely help you get fit, but it does depend on how you do it. Playing 18 holes is the equivalent of walking 3.5 to 6 miles depending on the course.
Calorie-wise, walking an 18-hole course burns about:
- 721 calories, if you carry your bag
- 718 calories, if you pull your golf clubs in a two-wheeled cart
- 411 calories, if you ride in a golf cart.
Add in some hills on the course, then you’ll burn even more calories and get more exercise.
Benefits of Playing Golf
While golfing develops many of the same lower body large muscle groups as waking, namely the quads, calves, and buttocks. Golfing goes further by also developing the abdominal core and upper body.
Because of the twisting/turning action of the torso when swinging a golf club, the muscles running alongside the spine – the external obliques – become stronger as do the chest muscles, latissimus dorsi and the muscles in the forearm.
Affected Upper Body Muscle Areas
1. Abdominal Muscles
The external obliques help control your torso as you rotate through your golf swing. They run from the sides of the spine and across the ribs ending just above the hip joint.
2. Chest Muscles
The Pectoralis Majors run from your chest bone to the shoulder joint on each side of your body and helps support you when bent over and while rotating your body.
The Latissimus Dorsi run from underneath the armpit around the ribs in the back and connects to the shoulder blade. They help your arm move toward the middle of your body.
The muscles of the forearm are what give you the grip on your golf club. It is also what gives you control of your golf swing. In all, 22 different muscles work in conjunction with each other as you grip the club, rotate back, come forward and down with your swing and follow-through.
Based on a 300,000 participant Swedish study, not only does playing golf tend to get you into better shape, but the death rate for golfers is 40 percent lower. As compared to the similar sex, age and socioeconomic status of people who do not golf. This resulted in an increased life expectancy of 5 years for those who play. Who knew!
Because playing golf is fun, many overlook its health benefits when it comes to being a full-body development workout. Round out your workout with occasional strength-building exercises, such as weight lifting or a kettle-bell routine and you’ll reap even more health benefits.
To live longer and enjoy better health, play more golf!
Don’t Make These Mistakes When Exercising
Common Misconceptions Men Make When Getting Fit
Men usually have the best of intentions when it came to exercising. Reasons for exercising regularly may vary. Staying in great shape is one of the biggest motivating factors for most guys.
It is important to avoid mistakes that will compromise your results. whether you’re trying to maintain your fit physique or plan to take the plunge into fitness training.
Unfortunately, mistakes made during fitness routines have kept men from achieving quality progress. It also led to avoidable injuries.
If you don’t want to learn the hard way, then avoid these four mistakes men make when trying to get fit.
Here are some mistakes that can be avoided:
#1: Lifting too Much Weight or Overestimating Endurance
A lot of men make the mistake of overestimating their limits regarding strength and endurance. This attitude stems from the notion that having the stamina or strength to do more than other men is macho.
However, lifting too much weight than you can handle, or trying to complete one too many reps, or attempting to jog for distances equivalent to a marathon too often can wear your muscles and cause overuse injuries. Instead, focus on exercising safely. Don’t overstrain in your workouts just to impress others or boost your ego.
#2: Not Exercising All Muscle Groups
A common mistake male gym rats make during weight training is only focusing on the upper body.
After all, the ladies find big biceps and bulging chests to be attractive attributes of their male counterparts. Besides, if you can’t flex certain muscles in public why bother?
Focusing on appearance over function creates an imbalance in muscular conditioning. Like the sample the above, the results would be a ripped upper body but scrawny legs. Male bodybuilders who neglect their legs usually have this physique.
For the best results, make sure to work on all muscle groups. By ensuring that the supportive muscles used in certain lifts are not weak. Not only will it improve your overall physique, but also reduce the risk of injury.
#3: Trying to Imitate Other Behemoth Athletes
Another mistake is trying to imitate the biggest guy in the gym. Or taking on the fitness routine of a favorite accomplished athlete. It usually sends many men into a downward spiral.
Yes, it can be motivating to have a role model you can look up to when it comes to fitness training. But, trying to imitate their fitness routine can be frustrating and even eat away at your self-esteem. Especially if you are not yet at an advanced level.
The physiques you see with professional bodybuilders and athletes took time to develop. Therefore, it will take a while before you can manage an advanced workout. Unless you want to injure yourself due to overtraining or discouraged by burnout. It is best to find a fitness plan that works for you. Remember, fitness training is a marathon, not a sprint.
#4: Falling Prey to Harmful Performance Enhancement Drugs
Another trap is making use of performance enhancement drugs.
First off, if you plan on competing in a certain sport, doping puts your career at risk of getting caught.
Secondly, even though you don’t join in a competitive sport, this does not give you a pass to use performance enhancers.
Case reports have shown that abuse of anabolic steroids causes various health problems. Research on the long term effects of using most performance enhancement drugs is lacking.
Instead of cutting corners, take a much safer approach when it comes to fitness training. While the results may be slow, exercising regularly and eating healthy eventually pays off without risking your health.
The Essentials of Men’s Grooming
Grooming and skin maintenance aren’t just for women— there are simple things that guys can do that will visibly improve the look and feel of their skin.
Though men’s grooming is on the rise, it is often when guys hear the words “grooming routine”. They envision a lengthy process involving many products. Similarly, spending as much time in front of the mirror as their wives and girlfriends. This misconception about skincare can have painful consequences:
Think about this: 50 percent of men experience some form of underarm discomfort or itching. and believe this is the price to pay for using a powerful deodorant. It doesn’t have to be this way.
Practical Grooming Tips for Men
Here are some tips to help guys take better care of their skin without cutting into their free time.
Ditch the Soap
Guys often rely on a generic bar of soap (or worse, shampoo) to wash their bodies. These products are too harsh and strip essential oils from the skin. The dryness caused by soap is cumulative—the more you use it, the more damage you do to your skin.
Upgrade Your Workout Gear
While working out or playing sports, try wearing fabrics that wick sweat away from the skin. This is to help prevent skin from staying wet (when moisture is trapped on the skin, it is at a greater risk for infection).
Cotton, for example, is not ideal because it absorbs moisture. Check your local sports shop for moisture-wicking apparel made of materials like polyester or microfiber.
Don’t Forget Your Skin on Game Day
Tailgating and getting painted up in your favorite team’s colors is a tradition for many guys. Still, face paint makeup can clog pores and lead to irritation. After the big game, to completely remove the gunk, use a moisturizing body wash in the shower.
Remember That All Deodorants Are Not Created Equal
If the skin under your arms starts to itch or you see a rash developing, your deodorant is likely the culprit. Never treat this with rubbing alcohol or hydrogen peroxide to “disinfect” the trouble spots.
The problem is almost never an infection. It’s usually a contact irritation. Look for a formula that works best with your skin. And also gives you the odor and wetness protection that you need.
Have a Good Road Warrior Routine
When traveling to and from new regions with differing climates, know your skin and use products that you’re already familiar with. Now is not the time to experiment with new lotions and deodorants that hotels might give you. Always have these basics in your travel bag: facial wash, moisturizer, and sunscreen.
Small Moments With Your Children Make a Big Difference
Studies confirm that fathers play a central role in their children’s lives
There are about 74 million children in America today. If you’re a parent, here’s something you should know:
Involved fathers—whether they live with their kids or not—can help their children lead happier, healthier and more successful lives. Children who feel close to their fathers are two times more likely to go to college or find a job after high school, 80 percent less likely to end up in jail and 50 percent less likely to experience depression. The small moments kids enjoy spending with their fathers can make a big difference in their lives. If you’re like most fathers, you’re already doing what you can to be a great dad. Here’s a look at five easy ways to keep it up.
What You Can Do
- Spend time with your children.
- Be a positive role model.
- Send a text to stay connected when far away.
- Read to your children.
- Remember #DadJokesRule!
Over decades there has been a massive growth in fatherhood involvement. Fathers now spend nearly triple the amount of time with their children than fathers did in the 1960s.
What Dads are Already Doing
Recent research suggests fathers are already very involved:
- 90% consider the role of dad is to be rewarding every day.
- 78% talked to their child’s teacher about progress in school.
- 61% have attended a PTA or other school meetings.
- Over half have helped with a class trip, special project or activity.
- Over a third of fathers have helped with coaching their children’s sports teams.
Even though fathers are largely more involved than in previous generations, dads today still want to be more engaged. Half say they don’t spend enough time with their kids and want to do a better job at parenting.
To help more fathers understand the importance of their role in their children’s lives, the U.S. Department of Health and Human Services’ Administration for Children and Families, the National Responsible Fatherhood Clearinghouse and the Ad Council have partnered on a national Responsible Fatherhood Campaign.
“All dads should be supported and celebrated for their efforts on Father’s Day and year-round because we know how the story ends for the kids whose fathers show up for them consistently—these children and families thrive,” says Kenneth Braswell the Director of National Responsible Fatherhood Clearinghouse and Fathers Incorporated.
The campaign drives to Fatherhood.gov a free resource that offers information, tools and more. Dads can visit the website for ideas to get involved and stay involved in their children’s lives. Other resources include activity suggestions, homework help, online games and a long list of dad jokes! No matter how busy you may be, make time for your children. It only takes a moment to make a moment.
Learn More. For helpful tips, tools, information, jokes, and resources, visit www.fatherhood.gov.
Making memories on Father’s Day
Father’s Day is a holiday of honoring fathers and celebrating fatherhood. We usually show our appreciation by giving gifts to our fathers. Then you’ll notice that your dad’s closet is overflowing with ties. He is ahead of two wallets and has enough shaving lotion and men’s colognes to last him the rest of his life.
So, what to do for Father’s Day? What would you do when your father seems to have everything? That special day can be made a memorable one with a little creative thought. What makes your dad his happiest?
Here are some tips you can do on Father’s Day:
- Take him to his favorite restaurant and slip a gift card for that special place or another purpose, into his Father’s Day card.
- Be a slave for a day. Mow the lawn. Wash his car. Cook him a lavish meal and wait on him hand and foot.
- Most men have a hobby or multiple hobbies. If he likes to garden, get your hands dirty and help him weed the produce patch. If he likes photography, plan a special scenic day trip with you driving, so he can be photographically creative.
- Does he enjoy finer tastes in life? Some specialty liquor stores have sample-size bottles of single malt scotches or glass-size bottles of wines. Accompany these gifts with food items that act as pallet cleansers for the tastings.
- Brew him a pot of his favorite coffee, make him breakfast, and prepare a basket full of sample coffees for him to try later. Baskets are always a good choice. You can put one together from various items, like books for reading, CDs, DVDs, or foods he likes but doesn’t usually buy for himself.
Remember, whatever the gift, it’s the thought that counts.
“Every gift which is given, even though it be small, is in reality great, if it is given with affection.”
Happy Father’s Day!!
Should Different Diet matter for weight management? Men and women generally train in the same way when it comes to strength training. If you think about it, how many different ways are there to lift weights? Not many. So if men and women strength training routines are the same, do their diets have to be that much different?
Yes, and here’s why:
Many females also lift weights and do a lot of cardio training as part of their exercise routine. All of those for an effort to lose body fat and thus weight. While cardio training does burn calories, the female body can sometimes react differently. And that is by holding onto body fat instead of getting rid of it. What you eat is far more important than how much you exercise, when it comes to weight loss.
Think about what you eat as being the responsible agent for weight loss. Cardio, on the other hand, is good for your heart. It helps direct more calories toward muscle and fewer to fat cells.
So what should a female diet look like?
Not that much different from men, but typically women tend to gravitate having more sugar in their diet than men.
This generally means women are not getting as much protein as they should:
- A diet that is 80% carbs
- 10% protein and
- 20% fat, will create entirely different results than one that is
- 40% carbs,
- 40% protein and
- 20% fat.
Protein is the building blocks of the body. An adequate amount of it is responsible for repairing the damage done to muscles when you lift a weight. Don’t worry – the damage is only temporary and necessary for good toning. However, without enough protein in your diet, muscles won’t repair fast. It will take longer to get that sleek lean look.
Without adequate protein, your body could see muscle as a source of calories if you are not eating enough. Thus consuming muscle mass instead of increasing it slightly.
When thinking about diet:
- Choose fresh wholesome foods over the prepackaged ones.
- Prepackaged food can be are loaded with added sugar and high in saturated fats.
When on a weight-lifting diet:
- Counting the types of calories (carbs, protein and fats) is more important than the total number, although it is important that you get enough each day.
To tone muscles:
- Eat 500 more calories per day than what is recommended for maintenance at your age and activity level.
- Go 500 calories less and make sure your diet has at least 1.7 to 1.8 grams of protein per pound of body weight.
Keep in mind that weight is mainly controlled by diet; strength and muscle mass by weight lifting. Controlling these two variables will get you the results you seek.