Fitness clubs in mesa, arizona

Fitness Clubs In Mesa, Arizona

What’s the purpose of excercise? Why do you spend much time on golfing each week? The answer is to keep in shape and maintain a healthy weight. Being fit will enhance your game and give you endurance for that 18th hole. The sometimes extreme heat of Mesa, Arizona, can make an outdoor fitness routine challenging. Fortunately, there are a number of fitness clubs that will keep you on track.

24 Hour Fitness
24 Hour Fitness is a 25,000-square-foot fitness club. It offers on-site child care. Classes include spinning, Pilates and step aerobics. There is a variety of equipment available, including stationary bicycles, treadmills, stair steppers, free weights and elliptical trainers. While you are working out, you can watch one of the many televisions in the gym. Personal training services are available at an additional fee. The gym also has a swimming pool, basketball court, tanning booth, whirlpool and sauna.

24 Hour Fitness
1844 W 8th Street
Mesa, AZ 85201
(480) 296-2381

Fit Stop
The Fit Stop is an acronym for “fully intregrated training structured to optimize performance.” The Fit Stop’s workouts consist of intense, 30-minute sessions in which you complete from 15 to 20 different exercises. These exercises may be done with free weights, plate-loaded machines, bosu balls or simply be yoga poses. You alternate between using a treadmill or stationary bicycle for your aerobic fitness routine. The center also provides sports-specific training. The center also offers massage and has a snack and juice bar. Hours are by appointment between 5 a.m. to 7 p.m. weekdays or 5 a.m. to noon Saturdays.

Fit Stop
553 E. University Drive
Mesa, Az 85203
(480) 898-7280

Snap Fitness
Snap Fitness is open 24 hours daily. The center offers sports-specific training, personal training and nutritional counseling. Aerobics equipment include treadmills, bicycles, elliptical machines and stair steppers. The weight training area features free weights and plate-loaded machines. The facility offers tanning beds.

Snap Fitness
2025 S Alma School Rd
Mesa, AZ 85210
(480) 755-7627

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How to combat a slow metabolism

How To Combat A Slow Metabolism

How to Combat a Slow Metabolism

Wonder why most military men and women possess the most eye-catching bodies that most mortal aspire for? Take it from ex Soldier Jeff Anderson as he lets you know the US Military’s top fitness strategies to ensure that their bodies will be no less than fat-burning machine.

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Unlike other foods that easily make you fat, these foods below are your loyal allies in your attempt to lose weight and be healthy.

Almonds

Dieters can reduce their weight faster if they eat three ounces of almonds every day, according to a study from the International Journal of Obesity. It’s because high amount of alfa-linolenic acid in almonds can speed the metabolism of fats in your body. Almond is also considered as a heart-friendly food as it contains oleic acid that reduces cholesterol level in your blood.

Berries

Arizona State University suggests you to use a mix of 1 cup berries and a quarter cup vinegar during daily exercise. This recipe is good for reducing weight as vitamin C-loaded fruit such as strawberries and raspberries can help you melt up to 30 percent more fat in you body during exercise.

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Oranges

This citrus star can prevent you gaining some pounds. Orange contains fat-torching compounds called flavones. The American Journal of Clinical Nutrition released a study shows that woman who ate the most flavones had a significantly lower increase in body fat over 14-year period. You can eat oranges on slices or you can squeeze and drink freshly for best nutrition consume.

Soybeans

These beans contain rich cholin, a compound that blocks fat absorption and breaks down fat store. For using, you can easily add them easily to your daily salad.

Sweet potatoes

They are high in fiber, which means there is no high insulin level and thus less fat stored in your hips. You can learn to bake a small sweet potato and top it with a little low-fat or nonfat cheese.

Swiss cheese

In compared with some of its cheesy counterparts, Swiss cheese has a heavy calcium department; and according to Mr. Michael B.Zemel, Ph.D, director of the Nutrition Institute at the University if Tennessee, calcium-rich foods reduce fat-producing enzymes and increase fat breakdown. That’s why you should add a slice of Swiss cheese to your sandwich or crackers.

These above are really reliable foods that are really useful melting down fat amount in your body. Therefore you should have more of them in your meal in order to have a slimmer body.

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Everyone’s guide to post-workout recovery nutrition

Everyone’s Guide to Post-workout Recovery Nutrition

What you need to eat for proper recovery after a workout depends on the type of movements or exercise routine. For the fitness buff who does a 30-minute routine several times a week, recovery nutrition is not much of an issue. But for those cramming to lose a few inches in time for the prom, or under intense training for the big game, it is a big part of the deal.

A good post-workout recovery meal plan should be designed to replenish what was lost during the activity. When you exercise, you spend on energy, burn calories and shed loads upon loads of sweat. Therefore, you need to re-hydrate yourself and refuel your muscles.

Thirst is the most compelling sensation when our body is engaged in any strenuous activity. And to properly quench that thirst, drink less water and gulp down glycogen-rich fruit juices. Fruit juices not only replace lost fluid but also calories and carbohydrates. Highly recommended for this job are cranberry, apple and grape juice. Smoothies and milk shakes are also good options with have high nutritional values.

Our muscles need high-calorie carbohydrates to fuel its everyday activities. One serious workout session burns calories and depletes blood sugar. You need to consume carbohydrates and replenish what was lost. So, if you are on a low-carb diet, think twice before embarking on a hard and intense fitness routine.

Because our muscles are made of protein, it is best recommended to consume both carbohydrates and protein right after a workout. Carbohydrates replenish the fuel while protein repairs the energy machine. Our muscular system needs protein for growth and repair. This could come in the form of a peanut butter sandwich, fruit yogurt, oatmeal pudding or cereal with milk.

The immediately visible by-product of exercise is sweat. Some people measure the intensity of their workout by the amount of sweat they produce on their backs and foreheads. When you sweat, you lose both water and sodium. Sodium is needed in fluid retention and prevention of dehydration. Replenish sodium by eating salty foods like salted crackers, pretzels and salted nuts.

Finally, the most important part of recovery nutrition is rest. After an intense workout, reward yourself with a nice good night sleep. What you have eaten goes down the drain if you do not give your body the time to actually use it. Take a rest to refuel and recharge. Take a rest to heal and repair. It is in the natural order of things. After a good exercise and a nutritious post-workout meal comes a good night sleep.

Golf fitness for junior golfers

Golf Fitness for Junior Golfers

I receive many questions about the junior golfer and golf fitness programs. The questions are on a number of different topics, but they generally fall into three or four different categories. Typically the questions are; at what should a junior golfer begin utilizing golf fitness exercises, how often should a junior golfer implement golf fitness exercises, and finally what are the best golf fitness exercises for the junior golfer? Typically this last question is the most commonly asked question. This article is intended to provide some answers to the question; what are the best golf fitness exercises for the junior golfer?

First and foremost golf fitness exercises can be of great benefit to the junior golfer provided a few principles are adhered to in the development of such a golf fitness program. We are obviously aware certain exercises are beneficial to the golfer and others are not. Keep in mind regardless if you are a junior, professional, or senior the exercises within your golf fitness program should center upon developing the body around the golf swing.

This single principle indicates certain exercises are of greater benefit to the golfer than others. Generally speaking, the exercises should focus on developing your body to the positions, movements, and physical requirements of the golf swing. This equates to exercises developing the required flexibility, balance, endurance, strength, and power required of the golf swing. For example, we are fully aware the golf swing requires you to make a full shoulder turn. A portion of the ability to make a full shoulder turn is contingent upon the golfer’s flexibility (regardless of if you are a junior golfer or not). If you are lacking flexibility the ability to make a full shoulder turn, the golf swing will be compromised, and compensations may set into your golf swing. That being said, a portion of your golf fitness exercises, specifically your golf flexibility exercises will focus on developing a full and effortless shoulder turn.

The junior golfer is really no different than golfers of a different age when it comes to the basic principles of a golf fitness program. The goal of the golf fitness program is the same, and the physical components of the body to be developed are the same. The goal of the golf fitness program is to develop your body around the golf swing in order to create a more powerful, consistent, and accurate golf swing.

The difference for the junior golfer comes down to what are the best exercises within each of these categories. Typically the junior golfer is not as physically developed as an adult thus changing the exercise prescriptions that are best for them. Meaning, the categories to develop within the body for the golf swing are the same as the adult golfer, but modifications in certain exercises are required to counteract the physical development of the junior golfer.

Typically flexibility exercises for the junior golfer can be the exact same as for any other age golfer. Generally speaking, flexibility training is often much easier for the junior golfer to perform because muscles and connective tissues tend to be more flexible when we are young.

Progressing to balance exercises. Often the junior golfer is not as kinesthetically developed as an adult. Their bodies, control of the limbs, and knowing where the body is in space tends to be less developed at younger ages. For this reason we must modify some of the balance exercises to a lower level of difficulty. For example, a junior golfer may have difficulty performing an advanced airplane rotation found in my golf fitness book. As a result a modification may be required in the exercise. The adjustment could consist of keeping the junior golfer using the basic airplane rotation and adding more repetitions to increase the difficulty.

Another adjustment is usually required for the endurance, strength, and power exercises for the junior golfer. Golf fitness exercises found within these categories of training are geared towards increasing muscular strength, endurance, and power. In order to improve these components of the muscles in anyone (junior golfer included) we must overload the body with a higher workload than it is accustomed too. For example, if you were a bodybuilder and wanted get bigger biceps. You may choose to perform bicep dumbbells curls with a 50 lb. dumbbell. In the beginning this exercise may be very difficult to perform. The reason is the 50 lb. dumbbell is overloading your bicep. Over time the bicep gets stronger and the 50 lb. dumbbell gets easier to lift. This is an example of how to overload the muscles of your body to get stronger.

Many of these exercises to develop increased strength, endurance, and power can require the use of external resistance: In the form of dumbbells, elastic tubing, medicine balls, etc. The mistake with junior golfers is externally loading these exercises too much. For example, using to heavy of dumbbells for a certain exercises. The result is a compromise in form and loss of benefit from the exercise. For this reason, I have found it best for the junior golfer to use their body weight as resistance first. Then slowly progress to adding external resistance in the form of tubing, medicine balls, etc…

This format allows the junior golfer to progress in the development of their bodies for the golf swing properly. It allows them to focus on exercise technique and execution rather than the amount of weight lifted.

To recap, modifications for the junior golfer in terms of their program is required. It is a simple process if they are not overloaded with resistance or difficulty of exercise. The goal for the junior golfer is the same as any other golfer; develop the body around the golf swing. The physical components to be developed by a golf fitness program are again the same; flexibility, balance, strength, endurance, and power. The difference for the junior golfer lies within the implementation of the exercises within these categories in the golf fitness program.

Sean Cochran

How to avoid golf injuries

How To Avoid Golf Injuries

You are such a good golf player and you are destined to win your local hole in one to grab that fantastic prize on offer from golf competitions! So you go to the golf course everyday to practise your driving, putting and swinging skills everyday.

That the unexpected happened! When you were executing your most elegant and powerful swing ever, you heard a loud pop followed by an excruciating pain in your lower back which forced you to abandon the game you were enjoying so much.

Welcome to the not so wonderful world of golfing injuries. If you are playing golf regularly, you will suffer from some form of golf related injuries from time to time. You may not even know that you are suffering or about to suffer from some serious injuries because most of the injuries are not immediately felt and it is through time as the benign injuries get more and more serious through muscle imbalances, lack of golf fitness, bad postures and wrong swings of the golf clubs amongst other reasons.

Although compared with many other sports, the game of golf appears to be relatively benign in its potential to cause serious sports injuries. However, this is only a perception because golf injuries and even serious permanent ones are very real.

You see, the game of golf stresses your body in unique ways that can cause both acute and chronic injuries. Therefore carefully ensuring basic good biomechanics specific to the game of golf as well as aquiring good techniques and skills can minimize golf-related injuries of the back, shoulders, elbows, hands and wrists or even muscle tears! In other words, you must have golf fitness to play better golf, avoid injuries and add many more yards to your drive.

Injuries of the wrists, elbows, shoulders, torsos and trunk are the most common golf-related injuries and it is commonsense logic that the leading side of the body is more injury proned than the trailing side in most golfers.

Numerous research have proven that lower back pain is the most commonly injured part of the body in an amateur male golfer. Female amateur golf players are more often experienced injuries of the elbow joints.

It is interesting to note that professional golf players most often injured their wrists, followed by the lower back, shoulders, and elbows, which are markedly different from those commonly suffered by the amateurs.

It is thought that swinging techniques are the most likely culprit for the differences in frequency of injured parts of the body between an amateur and a professional player. Another surprising finding is that the injury rate in golfers over 50 years old is only slightly higher than that in younger golf players. That means that you are susceptible to golf injuires at any age.

So, would hiring a golf coach reduce the risks of golf related injuries? Well, this move could certainly reduce the risks of injuries somewhat, but will not completely eliminate them. Although having good techniques could help to minimize injuries, injuries in amateurs golfers are most often due to overuse and repetitive motions. This is even more pronounced in professional golf palyers who play the game more often.

Here are some tips to reduce your golf related injuries.

Play Less Often – Since we know that most of the injuries are caused by repetitive motions and overuse of your joints and muscles, then play golf less often and let your body rest in between games.

Low Back Pain – You can avoid lower back pain by rotating the shoulder and hip a similar amount during the back swing and keeping the back vertical during the follow-through. This will greatly reduce the amount of rotation and strain to your lower back.

Furthermore, a follow-through with the spine perpendicular to the ground is so much more gentler on the spine than the “reverse C” finish, in which extreme hyperextension puts an incredible load on the joints of your spine.

Shoulder Injuries – In order to reduce the stress on the acromioclavicular or the ac joint (the joint between the collar bone and the shoulder blade) of the leading shoulder is to shorten the swing by ending the backswing with the club head at a 1 or 2 o’clock position.

Conditioning the rotator cuff and scapular muscles with weight resistance training will also be of great help to reduce chances of shoulder injuries. Remember, your shoulder joint is the most unstable joint in the human body.

Elbow Injuries – Research have shown that therapies such as medial counterforce for golfer’s elbow may help to relieve symptoms of elbow pain. However, this do not correct the problems and so is just a pain relief.

Improving swing mechanics, wrist techniques and seeking effective treatments to reduce the repetitive strain injury and re-balance your muscles are the keys to avoid or cure elbow injuries caused by playing golf.

Wrist Strains And Sprains – Proper swing and grip technique is essential to avoid wrist injuries. The strengthening of the your forearm muscles with weight training will help minimize undue wrist motion during your swings and lessen the overuse effect.

So in order to cut down the risks of suffering injuries that can ruin your favorite game or sometimes even end your golf playing days, you have to identify your risks of injuries from overuse of your joints and muscles. Is it due to your poor technique, muscle imbalances, poor postures or even all of the above? Then work on your golf fitness to eliminate the problem areas and you will soon be on your way to being a better golfer and be relatively free of any golf game induced injuries which are avoidable.