A just published research experiment on inactive men with high blood pressure shows that just 3 months of soccer practise twice a week causes a significant fall in blood pressure, resting pulse rate, and percentage of body fat, and is more effective than the doctor’s usual advice on healthy diet and exercise. Other parallel experiments on both women and men further demonstrates that a regular game of soccer affects numerous cardiovascular risk factors such as maximal oxygen uptake, heart function, elasticity of the vascular system, blood pressure, cholesterol and fat mass far more than e.g. strength training and just as much if not more than running.

Each of the experiments was controlled randomized studies where the soccer groups were compared to other exercise groups and inactive controls. The soccer experiments are part of a large-scale research project on soccer and health carried out at the University of Copenhagen, four Danish University Hospitals, the Swiss Federal Institute of Technology and the Schulthess Clinic in Zurich.

Project Leader and Associate Professor at the University of Copenhagen Peter Krustrup recaps the results: “Our research shows that soccer is a versatile and intense form of exercise that provides a positive effect on cardiovascular risk factors in a large group of untrained adult men and women,” and continues: “Based on the results, soccer can be recommended as part of the treatment for high blood pressure and as broad-spectred prevention of cardiovascular diseases.”

More of New data on benefits of exercise from Switzerland and Denmark

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Almost any amount of moderate physical activity in mid- or late life reduced the odds of mild cognitive impairment by 30% to 40% in an ongoing cohort study, researchers reported.Men and women derived similar benefit, which was limited to moderate exercise — not light or vigorous physical activity, investigators wrote in the January Archives of Neurology.

“Our findings contribute to the growing body of literature that indicates the potentially beneficial relationship between physical exercise and cognition,” Yonas E. Geda, MD, of the Mayo Clinic in Rochester, Minn., and colleagues concluded. “A future population-based cohort study is needed to confirm whether physical exercise is associated with decreased risk of incident mild cognitive impairment.”

Meanwhile, a small, separate interventional study described in the same journal showed that six months of high-intensity aerobic exercise was associated with significant improvement in executive function in older women at increased risk of cognitive decline, but not in older men.

Mild cognitive impairment confers a five- to 10-fold increased risk of dementia compared with normal cognition. Observational studies have shown that physical activity may protect against dementia and Alzheimer’s disease, and some evidence suggests that exercise for individuals with mild cognitive impairment offers some protection, too, the authors wrote.

Geda and colleagues continued exploration of the association between physical activity and cognitive impairment with an evaluation of the effect of physical activity in midlife, approximately the age of onset for mild cognitive impairment. Data for the study came from the Mayo Clinic Study of Aging.

The study included 1,324 participants who completed a standardized questionnaire about physical activity. Their median age was about 80, and none of the participants exhibited signs of dementia at baseline.

Investigators assessed the frequency and intensity of physical activity as reported by each participant.

• Light exercise: bowling, leisurely walking, stretching, slow dancing, and golfing using a cart.
• Moderate exercise: brisk walking, hiking, aerobics, strength training, swimming, tennis doubles, yoga, martial arts, weight lifting, moderate use of exercise machines, and golfing without use of a cart.
• Vigorous exercise: jogging, backpacking, bicycling uphill, tennis singles, racquetball, skiing, and intense or extended use of exercise machines.

The neuropsychologic evaluation consisted of nine tests that assessed memory, executive function, language, and visuospatial skills. Read more…

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A few weeks ago I was asked to do a special golf conditioning seminar at a very popular natural health food supermarket.  This seminar attracted quite a crowd.  Of the main reasons there was so much interest is because core conditioning can do such remarkable things for your golf game. Every golfer wants to play better.  This desire is a common thread running from professional golfers touring on the PGA circuit to the amateur beginner at your local public golf course.  For many, golf is a chance to relax, relieve stress, do some business and get some exercise.  Regardless of why someone plays golf or what level they play at, the desire to lower one’s personal score is present in every recreational and professional golfer I’ve ever met.  You’re about to learn how to improve your score quickly and easily by leveraging the 2 major keys to golf conditioning success.

First, In case you’re not familiar with me, my name is David Grisaffi and I’m a corrective exercise kinesiologist, certified lifestyle coach and a certified golf biomechanics expert. From years of training golfers at every level, I’ve discovered the two most overlooked secrets in improving your golf scores and they’re not what you think.

The most common methods to achieve better golf performance are a combination of professional lessons and more practice.  Although this approach seems logical, it’s the very reason why many golfers end up with overuse injuries in the wrist, shoulder and most commonly, the lower back. Few golfers associate the need for improved physical conditioning with the quest for improved performance.  However, physical conditioning and an improved golf game are tied so closely together they are intertwined with and inseparable from lessons given by a good PGA professional.

The most important tool in your golf game is your body and what kind of physical condition it’s in. Many professional golfers have taken up core conditioning and golf fitness because they need to improve their game, but this was especially true after Tiger Woods showed up on the scene bigger, stronger and physically better than the rest.  Since then, almost all golfers have looked into, if not already started, a core conditioning program. In fact, if you’re not on a golf conditioning program yet, you are in the minority. Read more…

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David Grisaffi

As a Certified Corrective Exercise Kinesiologist, I receive e-mails daily asking me “How do I workout without back pain?” or “How can I prevent back pain during my workouts?”. The answer to both questions is the same and it is a very simple answer. Strengthen your core!

This answer can actually kill three birds with one stone. You can eliminate lower back pain, prevent lower back pain from coming back, and get six pack abs. “What is this miracle cure?”, you ask. An abdominal exercise routine that includes full flexion and extension that also incorporates transverse movement during the exercises.

If you are reading this article, your probably already understand the basics of a strong core. I bet you have crunched ’til the cows came home. That only works the rectus abdominis. It will show some results for six pack abs, but it is only one part of the muscle groups that have to be strengthened to solidify your core. By adding transverse rotation to your crunches you can work the internal and external obliques so that you have a nice frame to go around that six pack.

A soft core increases the pressure on the spine during exercises that require twisting or bending. That increased pressure is one of the main causes of lower back pain during your workouts. That lower back pain will cause your body to subconsciously adjust your stance during your workouts. This altered stance will, in turn, wreak havoc on your joints and minimize the effectiveness of your workout. Essentially, you will be doing more and gaining less because your stance is incorrect. That is where I can help you with my expertise as a Certified Corrective Exercise Kinesiologist and being C.H.E.K Certified.

Professional sports stars all know the importance of a strong core in improving distance in golf, baseball, and football. Professional runners understand that a strong set of abdominals will reduce the shock on your hips and spine. All of theses athletes know that being pain free increases their performance and allows them to have a comfortable lifestyle outside of work.

Several of those same professional athletes have bought my e-book “Firm and Flatten Your Abs” and used it with great results. My book is not for pros only. Anyone can use it to gain core strength and six pack abs.

Before you start any exercise routine,or if you suffer from lower back pain, please consult an Certified Corrective Exercise Kinesiologist or your health care provider. You are more than welcome to contact me by e-mail at david@firmandflattenyourabs.net or simply download my book at the same site and you will find over 40 great abdominal exercises to help you strengthen your core to eliminate your lower back pain and get a set of six pack abs.

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By David Grisaffi

Each of us would like to extend our lives, have more fun and enjoy the process. There are many ways to enjoy ourselves such as dinning out with friends, playing a round of golf or perhaps lying in a mud bath at spa. We all enjoy these exciting times and would love to have them last as long we can. My number one factor to achieving this success: Exercise!

To enjoy life, be active and keep up a good pace we all need to exercise in some form almost daily. Exercise can extend your life by many years. It helps you feel, look and function better for a longer period of time. It improves vitality, increases circulation and strengthens the heart which cuts you chances of heart disease or stroke.

It also helps you control your weight. So the faster you start a program the better benefit you will gain as you age. I suggest doing some daily activities such as walking, biking or light jogging. Once you feel good about what you are doing add some weight training to your routine.

Take control of your life now and reap the benefits later. If you want a go into later life more active and less dependent take responsibility for your health. If you smoke stop right now! If you need to lose a few pounds (most of us do) do it now! Eat more vegetables and fruits (preferably organic). Drink less alcohol and get more sleep.

You body was designed to move. So let’s get it moving. The old saying goes “use it” or “lose it”.

Here is a little more information on what you can do to help extend you life:

Do aerobic exercise at least 4 times per week for 30 minutes. Your heart and lunges will love you for it. You need to push yourself a little harder each week or so. The muscles in you body need to get out of there comfort zone once in a while. So work in interval patterns. Such as warm up 5 minutes then go hard for 2 minutes slow down for 2 then repeat for 3 to 4 times and cool down for 5 minutes. This also works great for losing weight also.

By adding exercise to your lifestyle your muscles will remain more flexible, become stronger and your joints will become more stable. This is a great way to extend you life and you will enjoy the process.

David Grisaffi

Visit my site at http://flattenyourabs.net for more information about my new book

Firm and Flatten Your Abs

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Each and every one of us has tried to lose body fat and some have been successful while others have not. When you look good, you feel good I tell my clients. It really is that simple. If you put forward effort to make yourself better the inner feeling you get is yours and yours alone. By losing weight you not only look and feel better but is also improves your health and well being.

By losing some pounds, you can significantly reduce your risk of such diabetes, heart disease, back pain, cancer, joint pain and more. You can reduce or eliminate all of these by losing weight and gaining muscle. You can live and maximize a great life by following my 15 reasons to lose weight.

Ø Feel Great! Simple but people underestimate the power here!

Ø You will save breathes…and you will be able to breath easier

Ø Reduce stress

Ø Slow the aging process

Ø Increase energy

Ø Boost immunity system

Ø Reduce cancer risk

Ø Manage menopause better

Ø Breath easier

Ø Reduce blood pressure

Ø Improve liver function

Ø Relieve irritability

Ø Improve concentration and memory

Ø Reduce change of diabetes

Ø Feel sexier

Now that you have my 15 tips let’s see what else we can come up with to motivate you in your weight loss efforts.

Have you ever wondered why people that are thin look younger in general compared to there overweight counterparts? The answer is they are younger on the inside and out. Of course if you smoke, drink to much etc. we all look bad but I talking about the general look of thinner people. Being overweight accelerates the aging process and we are so overweight as a society. The last thing I read two thirds of our population is OVERWEIGHT!

When we are overweight we age faster period! One out of three people are so overweight that they are getting disease such as diabetes years earlier then thinner individuals. This is great to the doctors who treat all these ailments but not good for us in general.

We all need to get some weight off and by doing so we improve our chances of aging slowly and steadily to enjoy our life far into our 80’s. Get the FAT OFF! NOW!

http://www.flattenyourabs.net

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Core Training for Golfers

What, working out for golf? Am I crazy? Not really. Think about it, your muscles will have to be tone, at least, to hit a straight and long ball. When you are using your short game you will need strong quadriceps and hamstrings to maintain the proper posture to follow through and end up in the same posture every time. You want to fire through that tee shot and hit that chip straight, every time.

It is true that you use dozens of muscles with every golf shot, but the core muscles are where you derive the power and stability to reach the green and be inline for the cup. When I mention the core muscles I am talking about the abdominals and, to a less extent, the quadriceps and hamstrings. An abdominal workout that includes transverse rotation will greatly improve your golf game.

What Are Your Core Muscles?

There are four core muscles that need to be worked out in order to improve your golf game and maybe even develop a six pack of abs. They are the rectus abdominis, inner and outer obliques, and the transverse abdominis. A lot of words to describe the muscles that hold in your gut, help you breath and twist your body around. Strengthening these muscles, along with the hamstrings and quadriceps, will add up to 50 yards to your drive.

How Can I Strengthen My Core Muscles?

There are dozens of exercises that you can do to strengthen your core muscles and improve your golf game. As a Golf Biomechanic, I often see people who wonder why they are losing distance of their game and not shooting as straight as they used to. My first question is “Do you work out at all?” The general answer is “No.”. You can not let your body go and expect it to continue to perform at the same level. Professional golfers know that they have to maintain a strong core to last on the tour.

A good place to start is with isometric exercises. You can do these in the office, car, or on the couch. Simply exhale and tighten your stomach and buttocks as much as possible without pain and hold that pose for 10 seconds. Relax and breathe. Repeat the exercise as long as you desire. Always keep your back straight. Do the same with your legs. While sitting, hold your knees at a 90 ° angle to the floor and tighten them as much as possible. Hold for 10-15 seconds, relax then repeat.

That is the easy stuff. Why don’t you work on those quads and hammies next? Stand up and breathe normally. Squat to an approximate sitting position. Hold for 10-15 seconds and stand back up, then repeat. It may help to rest your back against a wall so that you maintain the correct posture. You are going to feel that I guarantee it. A little time on the treadmill or outdoors jogging is great stuff for these muscles. Always make sure to stretch before your game. Take your driver out. One hand on the grip and the other just above the club head. Bend to the ground with your back and knees straight. For a little extra stretch, Touch the club head to one foot, return to the start position , then touch it to the other foot.

Now let’s look at those abdominal muscles. The will need to be tone and string. There is no way to avoid doing the good old sit-up. Crunches and reverse crunches are better tools, but you will need to start where you are most comfortable. You will always want to add transverse rotation to your ab workout so that you can gain the most for your exercises. It is easy enough to do. As you bring your upper body towards your knees rotate from knee to knee. Left elbow to right knee, down, up, right elbow to left knee. Keep alternating this sequence until your are tired and then to one more set.

Gain Stability and Strength

Toning and strengthening your core muscles will add stability and distance to your golf game. You may not think of muscle bound athletes on the links, but how many of the top golfers have a gut that hangs over their belt? None. You need strong quads and hamstrings so your knees can stay bent during your shots. You will need strong abdominals to put more snap into the club as you bring through the shot.

I only talked about a couple of exercises in this article. There are over 40 abdominal exercise in my eBook Firm and Flatten Your Abs at flattenyourabs.net. As a Golf Biomechanic I have tried to list a variety of workouts and exercises to help the amateur golfer as well as the pros out there.

David Grisaffi

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As we age we run into many of the same challenges.  Our workouts are not
as vigorous as they used to be, or we do not have the stamina for as
prolonged a workout.  If you have never been in the habit of working out
you will find yourself stiffening at the joints, having lower back pain, just a general slowing down and feeling old.  

Does it have to be like that?  Can you exercise your way to the fountain
of youth and vitality?  Yes you can.  Your age does not matter in the
least.  An 80-year-old woman can workout just like any 20-yea- old man
and meet his or her own goals.

At 20 we all want six-pack abs and rock-hard gluts.  We want to feel and
be seen as sexy and desirable.  We want people of the same sex to look
at us and be jealous.  All of this is to make ourselves feel better
about who and what we are.  There is nothing wrong with that. When was
the last time an attractive woman told you she would rather be with a
guy that is flabby and weak over a strong man?  Never!

When you are 50-60, or older, you start to worry about your daily
mobility, heart attacks and how to prevent them, and living
independently for as long as possible.  Rock-hard abs gives way to
wanting less sag, getting awesome oblique’s gives way to wanting less
low back pain. Read more…

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David Grisaffi
http://www.flattenyourabs.net
Every athlete has wondered how to prevent foot pain and shin splints
during their workouts.  Foot or shin pain can cause you to alter your
stance and limit the weight and duration of your workouts.  It also will
set you back day, weeks or even months. Now if you are training for
something important, even a single part of your training is of the utmost
importance. Miss one….guess what….no first place finish. There are
some simple, easy rules to follow to prevent foot pain and shin splints
during a workout.

In order to achieve this you must have:
• proper shoes
• possibly some foot support if needed.
• good exercise form
• But one the most important parts of your success is a stable core.

When you think about it, they are all inter-related.  The proper shoes
will help with support.  Properly supported arches will help stabilize
your foot, but if your pelvis is like Jell-o, unstable and very loose, your
lower body will endure the pain. The energy from your movement has
to dissipate somewhere…..if everything works correctly; the energy
dissipates out of your body and into the ground. If not, it finds a place
to hide, like joints, ligaments and tendons. Read more…

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Firm and Flatten Your Abs Newsletter

From David Grisaffi

http://www.flatteyourabs.net

Hi,

The “Core In Four” Abdominal Workout
By David Grissafi
www.FlattenYourAbs.Net

When your nervous system adapts to your workout program, that coincides with what’s commonly known as a “progress plateau.” You stop getting stronger, you stop gaining endurance and you stop getting leaner.

That’s the signal to change to a new abs and core routine. More importantly, for even better results, you not only change your workout routine (ie, sets, reps, rest intervals, order of exercises and so on), you seek out totally new exercises that you have NEVER even done before!

Some people are at a loss as to what new exercies to perform… they simply run out of ideas. They’re always shocked when I tell them that there are HUNDREDS of core and abdominal exercises.

Dozens of them are fundamentals, and then there are HUNDREDS of subtle variations on those fundamentals. There is never a reason to get stale, get bored or stay stuck at a plateau.That’s where I come in. Abdominal and core exercises are my speciality and I’ve got hundreds of them in my bag of tricks. I’m going to teach you some of these lesser-known core conditioning exercises that you have probably never seen before, that will help you smash through any plateau like a sledgehammer through fine china! Read more…

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