The Squat--Don't Exercise Without It

THE SQUAT. It seems that people either love this exercise or hate it. If you hate doing squats, then you need to learn to love them.

There is probably no other exercise that has a greater impact on your body's muscle, metabolism and energy expenditure. Why? Because the squat is a complete-body movement exercise. This means your legs (especially quads, hamstrings and glutes), abdominals, lower back, arms and shoulders are targeted.

I would recommend doing squats without machines or weight belts. This will force you to learn how to stabilize your body without artificial support. If you are not able to perform squats with barbell or dumbbell weights because of injury, then start with body-weight squats. Either way, don't exercise without doing squats.

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Mark Dilworth, BA, PES
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Fad Diets Could Be Dangerous For Girls

Girls should never try fad diets! I do not recommend extreme diets that omit one or more of the macronutrients.

The macronutrients are fats, protein and carbohydrates. No doubt, bad fad diets have contributed to diseases such as anorexia and bulimia. Female athletes are at risk when diets are inadequate because of concerns about weight gain. Girls should eat right and exercise. The weight will take care of itself.

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Mark Dilworth, BA, PES
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Do Your Kids A Huge Favor---Encourage Them To Exercise

Kids who exercise have greater self-esteem and better body images. Kids who are regularly active prevent or delay the onset of heart disease, diabetes, obesity and hypertension. Also, active kids report less anxiety and depression and are happier overall. Help them find an activity(ies) or sport(s) they enjoy. Enough said!

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Mark Dilworth, BA, PES
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Hey Golfers! Listen Up!

Want to improve the club head speed in your golf swing? If you will strength train just 3 days per week (at least 30 minutes per session), it will improve your total golf game.

Muscle endurance is needed to be able to "finish" a strong round of golf. Golfers have not traditionally been "workout warriors" in the weight room. Thanks to golfers like Tiger Woods (a huge advocate of strength training), more golfers are seeking the benefits of strength training for their sport.

Strength training not only makes golfers better players, but it also decreases injury recovery time and/or prevents injuries. Low back pain and various other trunk-related injuries are common to amateur and pro golfers.

Since the golf swing is one of the most explosive and biomechanically complex movements in sports, a player needs to follow a golf-specific strength and conditioning program. Failure to do so will inevitably lead to injuries.

Core training is the foundation that improves your overall golfing game. The greater your core strength, the greater your extremity (limbs) strength and power will be. Posture, flexibility, strength, balance, stability and power will all be enhanced with a strong core.

Flexibility will increase joint range of motion thereby increasing your club swing range and time for generation of force. The power of your club swing is increased by integrating core strength with posture, flexibility, extremity strength, balance, stability and power. Strength alone will not do much to improve your club head speed.

All the components work together to transfer the power generated in your lower body to your trunk, to your arms and finally to the club head. Finally, strength and conditioning (which includes cardio training) will allow you to have the muscle endurance you need to finish those golfing rounds on a strong note. Golfers, a great golf game starts in the weight room!

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Mark Dilworth, BA, PES
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Female Athletes Should Train The Same Way As Males

Speed and explosive strength training are the same for both females and males.

While males do have more physical strength than females, the same biomechanical motions are used by both sexes. Therefore, females need to train the same way as males. And women shouldn't worry about getting too bulky. Proper training will allow women to remain flexible (and not muscle-bound) while gaining strength.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
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