Bodyweight only workouts: what did legendary george hackenschmidt say

Bodyweight Only Workouts: What Did Legendary George Hackenschmidt Say?

Hackenschmidt, nicknamed the “Russian Lion” was a famous strongman in the late 1800’s and early 1900’s. His feats of strength and professional wrestling accomplishments are legendary. But that doesn’t mean George didn’t appreciate the effectiveness of bodyweight only workouts.

George Hackenschmidt’s Take On Fitness, Health And Physique Building

George put his formula for fitness, health and physique building in writing with his book The Way To Live. Even in the early 1900’s , he was concerned about the decline of physical ability and health. (Imagine what he would think today!)

He wrote, “The reason is not far to seek. There is an urban migration, a vast increase in the number of those who are engaged in indoor and sedentary occupation, and only here and there any attempt made to combat the consequent unhealthy conditions of life with the only satisfactory weapon. Rational Physical Exercise.”

Even as far as 100 years ago, the decline of physical ability was evident. And the only logical defense is exercise. This point is even more evident today, and the answer (exercise) is still the right weapon.

What The “Russian Lion” Thought About Bodyweight Only Exercise

Hackenschmidt was a big fan of developing great strength through the lifting of heavy objects. But the exerciser “should of course combine these exercises with skipping, running, jumping and gymnastics of every description in order to similarly develop his activity and agility.” So, as you can see, heavy lifting alone is not the answer.

He says that bodyweight only workouts, “if done conscientiously, develop a fair average physique, as well as a sound, all-round physicall fitness – in other words, a sound and healthy constitution.”

Furthermore, he acknowledges not everyone can “safely enter straight away on a course of weight-lifting exercises, and of exercises with weights, he will be well advised if he devotes at least two or three weeks to these exercises without weights, and further to include a fair selection of them in his programme of daily exercise with weights.” Basically, bodyweight only workouts are a great starting point for your physical training, and should remain an integral part of your training.

3 Reasons You Should Perform Bodyweight Workouts

I agree with Hackenschmidt on the value of using bodyweight exercises and calisthenics to improve fitness, health and physique. Here my top three reasons I use bodyweight workouts…

Using your own bodyweight is the perfect place to start your physical training and physique improvement. Bodyweight calisthenics train your body in the manner they naturally move. And any fitness level, from the beginner to elite athlete can be challenged and improved using only bodyweight exercises.

There are great benefits to working out with the need to go to the gym or have access to weights. You should be taking advantage of them.

If you are looking for a workout to improve fitness, health and physique, take the advice of a legend of strength, and start with bodyweight training. And if you are already involved in a weight training program, adding bodyweight only workouts can greatly improve your performance and results. And since you only need your body to get started, there is no reason not to start benefiting today!

An introduction to kayaking

An Introduction to Kayaking

Kayaking has become a mainstay in outdoor recreation. The sport which once catered only to extreme adrenaline junkies has now worked its way into the outdoor sport lexicon. Kayaking is seen by many as an excellent way to combine meditative and physical exercise in beautiful outdoor settings. Kayaking features seem to increasingly grace the covers of magazines as well as the tops of cars, as readers and drivers of all ages and back grounds embrace the sport and its health and relaxation benefits. Any one interested in enjoying the popular sport needs only to make a few necessary considerations to let the fun begin.

Lake or River? Rent or Buy?

One of the first things to consider is what type of kayaking you intend to do. This question and eventual decision is usually based on budget, fitness level, tolerance for risk or danger, and geographic location.

In regards to budget, you need to consider whether you want to rent or buy a kayak. This may depend on how often you can get away from work and other obligations to enjoy using the kayak. For someone who may only make it out to the river a couple of times a year, renting can be a great option. Many marinas at lakes, bays, and rivers rent kayaks by the hour, day or even for the weekend. Renting a kayak at the same location it will be used will also cut out the expense of purchasing a roof rack to transport the kayak on your car roof.

If you decide that you want to purchase your own kayak, you will need to decide what type of kayaking you intend to do. Your geographic location may play into this decision. What type of water do you live near or frequently visit? White water dare devil kayaking, placid lake paddling, and oceans kayaking all require different boats. If you’re a beginner, stability may be your most prominent consideration.

Price range can vary quite a bit depending on which kayak type and quality level you decide to purchase. A basic plastic hard-shell starts at around $250-$300, with fiberglass kayaks starting at around $1,000. The least expensive kayak will usually be the inflatable kayak, which also offers great flexibility and portability if storage and transportation are an issue for you.

Safety

Once you have decided what type of kayak will get you in the water, it’s important to stop and think about safety. People who choose to delve into white water kayaking need to take a class or start out with a guide. It’s not something that should be done without prior instruction, practice and guidance. The need for guidance to get started in the sport isn’t limited to extreme white water kayaking. Anyone doing anything they feel uncertain about should consult an expert or experienced friend to guide them. Like any other sport or activity kayaking safety should, above all else, involve common sense. If you are traversing white water filled with rocks, use a helmet. Dress appropriately, and be prepared for emergencies. Basic kayak safety also includes use of a life jacket, the ability to swim, and using proper sun protection for your skin and eyes. Proper safety is an important component in enjoying your new hobby without accident and injury.

Fitness

Kayaking requires a certain amount of stamina, energy and endurance. First-time kayakers often comment that they used muscles they didn’t know they ever had! If you normally lead a fairly sedentary lifestyle, start training with some core and arm strengthening combined with light cardio exercise. This can minimize the soreness and fatigue you will feel out on the water. Being physically prepared can help to maximize the enjoyment of your first trips into the water.

Ready for the water!

Alright you have made some important decisions. You know what you want to do, you’ve purchased your kayak, you’ve done your research on safety and gone through any classes you need to take, and it’s time to head out to the water. Kayaking is a great workout, a soothing way to clear your mind, and an ideal reason to get outside. Be safe and enjoy!

Triathlons and equipment required

Triathlons and Equipment Required

Triathlon is an equipment-intensive sport. To compete, you need to have gear for swimming, biking, and running (which adds up to a carload), and there are many added extras that are nice to have during training. Although the fitness and strength of a rider are the biggest determining factors in performance, equipment is a key area where improvements can be made. Obviously, you will go faster with less energy on a 19-pound, titanium, triathlon filly than a 40- pound, discount-store steed. A fast bike will make any rider, regardless of his or her level, faster. Energy-wise, equipment improvements are free speed. Dollar-wise, however, they can be very costly.

On average, the power produced to pedal a bike along a flat road is spent as 60% rider drag, 12% rolling resistance, 8% wheel drag, 8% frame drag, 8% bike/rider inertia, 0.5% wheel inertia, and 3.5% miscellaneous forces. While the area in which you can achieve the biggest performance gains is rider drag, every little bit helps.

HELMETS

Helmet companies have produced a lot of nice data demonstrating that helmets do not make your head heat up and that a helmet is more aerodynamic than your bare head. The bottom line, however, is safety- helmets save lives. Everybody, has a story about a crash that has ended with a helmet split In two. So get a good helmet and wear it every minute you are on the bike. Be sure that your helmet has been approved for cycling by the Consumer Product Safety Commission (CPSC) and that it fits properly.

A helmet does not work if it rolls off your head during a crash. Cycling helmets are designed to be crushed (rather than your skull) on impact, and once they are crushed you need to replace them. Frequently check the condition of your helmet; a new one is vastly cheaper than a trip to the emergency room.

THE BIKE

There is a dizzying array of bikes available, made from different materials, built with different geometries, and optimized for different purposes. To determine the type of bike that is best for you, consider the primary event in which you will compete. Short course or long course? On road or off road? You want the fastest machine to handle the job you are giving it. Weight, handling ability, aerodynamics, and comfort will all factor into your decision. In shorter events, weight and aerodynamics are most important, and a degree of comfort can be sacrificed for speed. In longer events such as the ironman, comfort becomes paramount to continued optimal performance over long periods of time. The slower speeds and rougher terrain of off-road events make agility; handling ease, and the weight of the bike more important than aerodynamics.

When looking for a new bike, you have a lot of choices. The best way to find the bike that fits your needs, abilities, and body type is to contact a qualified bike fit professional. A bike fit expert will measure you and help you research the best bikes that are both in your price range and suit your needs.

Golfing in north georgia: play better with 3 simple steps

Golfing In North Georgia: Play Better With 3 Simple Steps

3 Simple Steps To Improve Game When Golfing In North Georgia

Teegolfer enjoys golfing in North Georgia. As a retired pro golfer, she shares three simple steps to improve your game. Listed below are just three steps from her free book, “20 Simple Steps To Improve Your Golf Game.”

Your golf swing is a very complex set of movements and strains requiring much from your body. If you are serious about improving your game, you will have to consider how to increase your flexibility and strength.

Yes, regular exercise with aerobics is important. But you will also have to consider specific fitness training that focuses on the motions involved in your swing.

So you’ll want to target your training to those areas of your body that are weaker. What are your strengths and weakness in your game. We like to focus on our strengths without paying much attention to our weaknesses.

Exercise and training that involve increasing our flexibility, power, and finesse (balance) are essential, and become a major role in you playing better golf.

Surprising Tip #2: Health Tip For Your Aching Back

A common health problem related to this wonderful game of golf is often related to the back, specifically lower back pain. This can come from sporadic play, poor golf swing mechanics, or simple lack of conditioning.

What can you do?

Try these daily strategies.

Develop good lifting habits. Bend from the knees when you pick up heavy objects. Bend from the knees even when picking up your socks off the floor. Get into the habit of it!

Improve your fitness with regular strength exercises for the muscles specific to the back and other movements in the golf swing.

Keep at a regular aerobic exercise. Walk. Take the stairs instead of the elevator. Look for ways to work your heart!

What does your favorite chair look like? Does it have good lumbar support? Strange thought maybe, but going to get a better chair to watch your favorite sport might do wonders for that aching back!

Are you overweight? Losing a few pounds could do wonders for your back and your golf game.

Finally, relax. Try breathing exercises or mental conditioning to get rid of the stress.

Surprising Tip #3: Weight loss to play better golf.
I can relate to having an issue with weight. Growing up I tended to be on the chunky side and knew I had to do something so it would not hinder my game. I ran 3 to 5 miles every other day. I practically starved my body. Later, after reading the book “Fit Or Fat”, I settled into a more balanced diet of eating the right things and continuing my aerobic exercise.

What a joy when finally the pounds started to come off, and I became a lean mean golfing machine golfing in North Georgia!
So here are some basic rules for weight loss or simply to improve your performance or help you golf to a greater level of success:

* Eat 5 to 6 small meals with healthy options through out the day.
* Eat those nutritionally healthy foods every couple of hours to increase metabolism. Starving your body and then porking out just tricks your metabolism.
* Eat well-balanced meals containing carbohydrates, proteins, and good fats.

Surprising Tip #8 How To Prepare For Challenging Conditions On The Course

The only time conditions on the golf course are perfect– sunny with no wind and perfect temperature– is in our dreams.
How can you prepare yourself for challenging conditions golfing in North Georgia, from extreme heat to cold to wind, and still give yourself a chance to play good golf?

For one, cardiovascular exercise regularly helps you be prepared while building overall endurance, leg strength, and power.

Work on exercising in three different levels at moderate intensity to high intensity to recovery. Each level involves proper warm up and cooling off periods. The moderate and high intensity are based on the percentages of “pushing yourself” in a particular fitness activity. The recovery level involves 30 to 60 minutes of an easy to constant pace good for keeping your blood flowing and maintaining overall fitness.

Once again, get advice from your doctor and see a professional fitness trainer for best results.

For all 20 simple steps while golfing in North Georgia, part of TeeGolfer’s book, and other great golf tips, check out her latest golfing guide.

Ashes tour failure for england

Ashes Tour Failure for England

After a dismal Ashes performance against a tough, rugged and highly motivated Australian outfit there are now serious questions marks over team England and the whole management structure which was so successful during 2005. So what has exactly gone horribly wrong for England on a winter tour to Australia that promised so much.

A large percentage of England cricket fans point the finger at severe lack of preparation prior to the first Ashes test in Brisbane. A couple of meaningless one day party games and two first class four day games matches against state opposition was quite clearly not enough preparation time for the batsmen and even more importantly for the bowlers who were severely undercooked for that fateful first test match that set the tone for a miserable tour. Relying on a highly rated seam attack which performed so well against Australia in 2005 potential match winner Steve Harmsion openly admitted he was very nervous before even a ball had been bowled and this is testament to Harmison being under prepared and lacked serious overs. Prior to the Ashes tour England bailed out of ICC Champions Trophy in another inept showing.

In order for England to compete against one of the great sides of world cricket, getting off to a good start was key. With serious concerns over the fitness of champion stand in captain Andrew Flintoff it was extremely disappointing to watch a beleaguered and disinterested Steve Harmison, in fact only Matthew Hoggard, who for the record is a traditional seam bowler, displayed the necessary fight and character needed to take the game to the opposition. Harmison soon announced his retirement from one day cricket after the test series. In this statement he claimed that it was to preserve his test career. Who does he think he is trying to kid? It is well known that Harmison suffers major homesickness and in a post match interview with ex former captain Mike Atherton he openly stated that he could not wait to get back home. With the comfort of a central contract, many fans of English cricket have wondered if the desire and heart of test cricket is still in the blood of the Durham paceman. Only time will tell.

Coach Duncan Fletcher has also come in for some serious criticism. The omission of the best finger spinner in world cricket, Monty Panesar and the insistence of selecting the hopelessly out of form Geraint Jones had contributed to Englands downfall. Many cricket experts such as Geoff Boycott has called for Fletcher to be sacked stating that every coach has a shelf life and that his stubborn approach had led to England failing in Australia. Having said that, Fletchers record as coach of England is excellent and surely has be given a chance to redeem himself in the forthcoming Cricket World Cup to be held in the West Indies, 2007.

The justified cause for optimism after the great series of 2005, English cricket has arrived at a cross junction in the world of international cricket. In the next few months we will see if it was another false dawn or that they have strength of character to bounce back in 2007.