Golf Fitness Exercises for the Amateur Golfer

With all the talk about the players on tour getting stronger and more flexible, we hear a lot about exercising for golf from television commentators and read about it in the golf publications. But what exactly are the best exercises for the amateur golfer?

A great question that has a good answer, but before we give you the answer let us provide some background so the answer makes a little more sense to you. First of all, discussing the golf swing for the time being will get us rolling.

What exactly is the golf swing? The golf swing is an athletic movement that requires using of the entire body from feet to fingertips in order to complete the swing. Realize that the golf swing is not about the club, not just about your grip, or where your head is during the swing. The golf swing is a movement that requires your entire body to move through a sequence of movements with the correct timing. To perform the athletic movement of the golf swing requires the body to begin at address, move through the actual phases of the golf swing and complete it with the follow through. In order to perform this activity with efficiency and repetitively, the body must have certain physical parameters.

These parameters, as I call them, are actual physical categories of the body that need to be developed to a certain level. These categories of the body are the platform from which the body is able to perform the athletic movement of a golf swing efficiently. The categories are probably familiar to many of you, but for the purpose of this article let us briefly run through them.

The body is required to have certain levels of flexibility, balance, endurance, strength, and power to complete a golf swing. If the body lacks in any of the above categories, then the results will be seen in the golf swing. The results are usually in the form of poor mechanics, bad shots, or poor scores on the course. So, now that we know what the connection is between the body and the swing let us address the question about the best exercises for golf.

The best Exercises for golf

Lets say you walk into your local health club and see all the fancy machines and aerobic machines at the facility to get you shape. What ones would choose? Would you choose running on the treadmill for 30 minutes, or would it be better to push out a couple sets of bench presses? Well, the answer to our question really lies within the connection between your swing and your body.

I will tell you that exercises meant to pump you up! or give you that six pack are not necessarily the correct exercises for your golf game. Neither is that weight training program you used back in high school. So, with those thoughts in mind what do you think the best exercises for golf are?

Right now we know, in general terms about the golf swing, what is required of the body for the golf swing and what exercises are not good for the swing. Armed with that knowledge we can decipher what the best exercises for golf are for you.

Beginning with flexibility, we know that the entire body must move through certain ranges of motion to perform an effective golf swing. And what happens if your body is not able to move through the required ranges of motion of the golf swing? The answer: the golf swing will mechanically suffer resulting in shots that are less than optimal. So part of the exercises that are good for golfers are flexibility exercises and, even more so, flexibility exercises that work the muscles used in the golf swing through the movements involved in the golf swing. So first and foremost flexibility exercises should be on the top of your list.

The second category of exercises that would be conducive to the golf swing would have to do with balance. We hear about balance in reference to the golf swing all the time. Stay balanced through the swing; transfer your weight to maintain balance during the swing But what does balance exactly mean? Balance is the ability to control your body through a specific movement pattern. The movement pattern we are discussing just happens to be the golf swing. We know the importance of balance in relation to the golf swing, so how do we train our body for better balance in the golf swing? Before we answer that question we need to know a little more about balance. Balance in relation to the body has to do with the connection between your nerves and muscles. Essentially your nervous system, as a result of messages sent from your brain, tells your muscles how to move to maintain the bodys balance. The more efficient your nerves and muscles are to these messages the greater balance abilities the body develops. So balance exercises train both the nervous system and muscular system to become more efficient at this function. Summing it all up, balance is the second category of exercises that will assist your golf game.

The third category of exercises that are beneficial to golf have to do with your muscles. The golf swing requires the muscles of your body to move through a specific range of motion (flexibility) and help with your balance capacities. In order to perform these actions and others, your body needs certain levels of strength and endurance. The definition of strength is the ability of the muscles to exert force for the given athletic action (simplified definition but a good working definition for us). Endurance is the ability of your muscles to do the same activity over and over again for a specific amount of time.

First off, let us discuss strength. The golf swing has one intention of developing club head speed while maintaining balance through the swing. The muscles in your body must have enough strength in them to do both. Now, when we discuss building strength for the golf swing it is NOT the type of strength needed to bench press 250 lbs. Or squat 500! It is strength geared towards the improvement of your swing. I refer to this type of strength as golf strength. So when you get to the gym, performing strength exercises like bench press will not help your swing. Exercises that train the body in the positions and through the movements of the golf swing will help your swing.

In addition to strength, we need to develop endurance in your muscles. Think of how many swings you may take over the course of 18 holes. In order for you to be able to swing the club the same way on the 18th hole as you did on the 1st hole. Your body has to have high levels of endurance. This will allow your body to perform the golf swing without getting tired. You develop endurance similar to how you develop golf strength. Utilize exercises that train the body in the positions and through the movements of the golf swing. Lighter loads with higher repetitions will be used for these exercises. The end result will be the development of golf endurance.

The final segment of exercises beneficial to your golf swing is power training. Power training is geared towards the ability of your body to generate high levels of club head speed. Power development by the body is what allows for greater distance on your shots. Clubs help, golf balls help, but it really comes down to the piece of machinery, your body, swinging those club and hitting those golf balls. Development of power for the golf swing is very similar to the development of golf strength and endurance. It is the utilization of exercises that place your body in the positions and move you through movements similar to the golf swing.

Summary

So there you have it, the answer to the types of exercises best for the improvement of your golf swing. I think you now realize it is not one exercise, but a group of exercises that incorporate flexibility, balance, endurance, strength, and power. A combination of these exercises is what will enhance your golf swing.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA tour regularly with 2004 Masters Champion Phil Mickelson. To learn more about Sean and his golf fitness progams go to http://www.seancochran.com

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SBC DSL: A Good Choice for High Speed Internet

What is the best way for me to go about getting high speed internet in my house? I searched on line and through the yellow pages, only to find that there are an uncountable number of high speed internet options out there. However, as I sifted through all of the consumer sites and user reviews, I found that SBC DSL may, indeed, be the best bet for bringing high speed internet to my home office.

According to many a review, SBC DSL is the most reliable DSL service out there. They also happen to be the largest in many major metropolitan areas in the country, or at least those serviced by Southwestern bell. SBC DSL has a spectacular reputation among consumers for having technologically advanced products, great customer service, and good competitive prices on their service. The only drawback I could find is that several SBC DSL customers found setting up a home network to be difficult. However, by simply converting to wireless internet, you can solve that problem and still have your SBC DSL connection all over your home.

A big advantage of SBC DSL is that in most cases you can get a free modem and setup. Setup can be one of the more frustrating parts of getting high speed internet, especially if you are not technically savvy. Many companies charge a setup fee, so that savings alone can make SBC DSL attractive to you. installation can be difficult, and there is charge for that. However, if you do it yourself they waive the fee and you will still have access to the very knowledgeable and helpful SBC DSL customer service representatives.

Many high speed and DSL internet companies will not be willing to give you a firm date as to when you can get your connection taken care of. That is another way that SBC DSL is different. Once you place an order you are given an installation date, which is as a general rule about six business days out from when you call. Such convenience and up front commitment from a company makes it easier for you to arrange your schedule around setup and installation plenty of time in advance without fear that you will have to make more last minute changes to your busy schedule.

There are a ton of high speed internet options out there today. There are cable internet, DSL companies, wireless internet over cell phone signals, and even high speed dial up connections. Each one tells you that it is the best for converting your office or home to high speed internet connection. Which, though, is the best? That is hard to say definitively as prices and services vary by area, but the one with the best reputation around is SBC DSL. By offering friendly representatives, good competitive pricing, and commitment to service, SBC DSL is a model high speed internet service. They will allow you to go to high speed without the worry of setup, installation, and whether or not you will be able to get in touch with someone the next time you have a problem with the service. That peace of mind is as valuable as anything else.

If you would like the latest information on high speed internet, or find more of my personal articles like the one you just read, visit my computing site.

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How Do You Install Your Own Plumbing And Drainage System?

The first thing that you will need to consider when undertaking any DIY plumbing and drainage are the regulations issued by your Local Authority or State Department covering these.

If you are altering your existing drainage, or installing a new drainage system you must always inform the local Building Control Department at your local council offices. You will almost certainly need to present detailed plans of the work that you intend to undertake and it will need to be inspected as the work progresses making sure that it complies with local building regulations. If you are simply replacing damaged sections, in most circumstances they do not need to be informed. However, if in any doubt check it out. A simply phone call should suffice.

To begin with we will take a look at drainage systems.

These can be described as Foul water systems and Surface water systems. Foul water is anything that comes from bathrooms, kitchens, utility rooms, car washing areas etc. Waste from these sources must always go to your foul water drain system.

Surface water is basically rainwater. This can discharged into a soakaway, watercourse, surface water sewer or, particularly in older properties, into the foul water drainage system. In a combined system, the rainwater pipes are discharged into the foul water drains via gully traps which stop foul air escaping from the drains. However, modern systems are designed to keep the foul water and the surface water apart. It is extremely important to ensure that you do not connect foul water to a surface water drainage system. If you are unsure about the drainage system around your house get advice from the Building Control Department before you start any work.

Remember If in doubt check it out!

Planning

Before you begin, you will need to plan the route of the waste pipes. The main things to consider when planning the route of a waste or soil pipe are to keep the route as straight and short as you can. You must avoid making your pipe runs too steep. A soil pipe is normally laid to a fall of 1:40. This wont seem very much but it is plenty. The rule of thumb for pipe laying is a touch on the bubble. This means that the bubble on the spirit level has moved to the higher end, but part of the bubble is still contained between the level lines on the spirit level. Remember - this is only a rule of thumb guide. You can calculate the fall of a drain over a distance using a surveyors site level. If you do not have one of these available, establish a datum point and use a hosepipe filled with water to establish levels and calculate the fall from the datum this way. (If a hosepipe is filled with water, the level of the water will equal out at each end, measure to the trench floor from the end away from the datum to enable your calculations.)

Your local authority will be able to give you the recommended falls for pipework. Putting in drainage:

Preparing the trench:

When installing your drain trench, you will need to make sure that you do not impair the stability of the building. If you are laying a drain run parallel to the building, you must ensure that any foundations are not undermined.

Do not dig the trench too long before laying the pipe when installing a new drainage system. Make sure that you get the pipes laid as quickly as possible and then backfill the trench as soon as the system has been inspected and tested. The trench may need to be supported depending on the depth and soil conditions. Do not take any risks. If in doubt add support to the trench to prevent it from collapsing. Keep the trench as narrow as possible, but allow room to work in the trench - say the width of the pipe plus 150mm (6) on each side. The base of the trench should be clean and even and free from protruding stones or bricks etc. You may need to import a suitable material for the base of the trench if the existing material is unsuitable. Your local inspector will advise you.

Never use bricks and/or other hard materials to support the pipe in the trench. This will damage the pipe and must never be used as temporary or permanent support. The bedding should be properly compacted with hollows made to accommodate the joints in the pipes. You will need to provide a continuous and uniform support for the complete length of the pipe. Once the laid pipes have been inspected, granular material should be evenly backfilled and compacted to a depth of at least 100mm above the pipe. 10 mm shingle has often been used as a backfill material as, not only is it a uniform medium but is also a visual warning to anyone excavating in the area of the drains that there are drainage pipes immediately below. Above the granular backfill material, the original dug material can be used to completely backfill the trench. This should be compacted in 300mm layers. Be sure not use heavy compactors until there is at least 300mm of cover. Light vibratory tampers could be used sensibly to help with the compaction.

You will need to protect any part of the drain system that is less than 600mm below a garden. This is because of potential damage from garden activities and gardening tools. A 50mm layer of lean concrete laid 100mm above the pipe will be adequate to do this. However you could use preformed concrete slabs as an alternative.

It is important that all parts of your drainage system are designed so that all parts of the pipework are accessible to a set of drain rods. Therefore, a run of drains should be as straight as possible between two points. As a general rule, any change in direction of the pipework should be provided with an inspection chamber to allow rodding access. This will also apply to changes in gradient, all drain junctions that are inaccessible to a set of drain rods, changes in pipe diameter and at the head of each run of drain. Where a junction between two drains does not have a manhole, access should be sited on the branch drain within 12 metres of the junction.

DIY plumbing and drainage is certainly within the bounds of most DIY enthusiasts. However, you must remember that it is important to follow local building control regulations and, as always, it is hard graft!

Remember if in doubt check it out!

Whilst the author endeavors to ensure the accuracy of the information contained within this article, you are reminded that this is only a guide and you should always check with local professional before undertaking any work based herein.

After many years working in the construction industry, Phil now teaches in the UK. He has written many articles for web sites like Householders Guide and http://ukhomeonline.co.uk. His wide knowledge of the Construction industry and Housing Markets makes him a popular author on how to install drainage.

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