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While it is true that a round of golf provides minimal fitness benefits, a reasonable level of musculoskeletal conditioning is necessary to prevent both traumatic and overuse injuries. Unlike walking and putting, which are almost risk-free activities, the golf driving action is an unusually complex, explosive and problematic movement that has a relatively high injury potential. A well-designed strength training program could increase golfersï¿½ muscle strength and decrease their risk of injury. My friend, Fred Dolan, was convinced that some specific stretching exercises could increase golfersï¿½ joint flexibility and likewise reduce their risk of injury. We therefore combined our efforts to develop a basic golf conditioning program that involved a dozen Nautilus strength-training exercises and six stretches on a Stretch Mate apparatus. The total training program required less than 30 minutes for completion, and we had no difficulty finding subjects for our research study.The middle-aged and older men and women who participated in our first golf conditioning program significantly improved their physical fitness, body composition and personal health status. However, just as important to them, they increased their driving ability (club head speed) by more than 5 mph after just two months of training. Although injury prevention is sometimes hard to quantify, this group of golfers experienced no physical problems during the following playing season. The next year, Dr. John Parziale, a physician specializing in golf injuries, joined our team and we recruited previously injured golfers into our next research program. The results were almost the same, with all of the golfers attaining higher levels of fitness and driving power, and none of the participants experiencing an injury during the following playing season. To date, 77 golfers (average age 57) have completed our golf conditioning program. After just eight weeks of brief strength-training sessions (30 minutes, three days per week), these golfers made some impressive physical improvements. On average, they added 3.9 pounds of muscle, they lost 4.1 pounds of fat, they increased their muscle strength by 56 percent and they reduced their resting blood pressure by 4.5 mm Hg. Those who also performed five minutes of stretching exercise averaged a 24 percent increase in overall joint flexibility and a 5.2 mph increase in driving power (club head speed).None of the participants reported an injury during the playing season following the conditioning program. Of course, most of the golfers continued to exercise on their own after completing the training study. For example, after 18 months of regular exercise, one outstanding golfer in his mid-60s increased his club head speed from 85 mph to 100 mph and improved his body composition from 21 percent fat to 14 percent fat, both really impressive accomplishments.Clearly, proper muscular conditioning can play a major role in increasing driving distance and decreasing injury risk. Physical fitness can also make the difference between feeling fatigued or energetic on the back nine. If playing longer and stronger are important to you, then a simple golf conditioning program should make good sense.Page 2 of 2 - Consider starting out with the basic strength and stretching exercises that worked so well for the recreational golfers in our studies. To increase power production, we do the leg press, hip abduction and hip adduction exercises that strengthen the front thigh, rear thigh, inner thigh, outer thigh and hip muscles of the legs. To improve swing action, we perform the chest press, lat pulldown and shoulder press exercises that address the chest, upper back and shoulder muscles of the torso.To provide effective force transfer from the legs to the upper body, we perform low back extensions, abdominal curl and rotary torso exercises for the midsection/core muscles.To maintain head stability, we do neck flexion and neck extension exercises for this important area of the body.Finally, to enhance club control we do the wrist roller exercise for the forearm and gripping muscles.These 12 exercises are performed for one set of 8 to 12 repetitions each, at a controlled movement speed and through a full movement range.For best results, add six simple stretches that enhance overall flexibility. I recommend a front thigh stretch for the quadriceps muscles, a rear thigh stretch for the hamstring muscles, a hip stretch for the gluteal muscles, a back stretch for the upper and lower back muscles, a torso stretch for the chest and abdominal muscles and a shoulder stretch for the neck and shoulder muscles. Try to complete your golf conditioning program three days a week for consistency and best overall results. However, our recent research studies have revealed almost 90 percent as much physiological improvement from two weekly training sessions. In fact, during your peak playing season, one weekly workout should be sufficient, providing about 80 percent as much benefit as more frequent training.Wayne L. Westcott, Ph.D., teaches exercise science at Quincy College in Massachusetts and consults for the South Shore YMCA. He has written 25 books on physical fitness, including ï¿½Strength Training Past 50ï¿½ and ï¿½Complete Conditioning for Golf.ï¿½ <a href=http://www.scarsdalesoccer.org/brand.php?p=prada-purses-outlet>prada purses outlet</a> Naturally, towards the end of the panel, Marsters talked about the future, which is clearly very busy for the multi-talented actor. As a writer, he is working with Buffy co-producer David Fury on an upcoming untitled novel, as well as a comic book with Dark Horse Comics entitled Into The Light. As a musician, his rock band is about to enter the studio for their fourth album before embarking on an international tour. Finally, as an actor, he's working on a new movie called , which will debut its trailer at FanX this Saturday.
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Some climbers are packing up and calling it quits, they want nothing to do with this. Reality has set in."The ice avalanche struck a perilous passage called the Khumbu Icefall, which is riddled with crevasses and piled with seracs - massive ice boulders or columns that can break free without warning.Although relatively low on the mountain, climbers say it is one of the most dangerous points on Mount Everest. There are, however, no safer paths along the famous South Col route first scaled by Sir Edmund Hillary and Tenzing Norgay in 1953.The sherpas caught in the ice slide were ferrying equipment from Base Camp to Camp 1 - one of four waypoints that lie beneath Everest's South Face en route to the final climb to the peak.Around 100 climbers and guides had already moved beyond the Khumbu Icefall to prepare their attempts on the summit. They are safe, but a new path will have to be made to make it possible to continue the expeditions.Rippel's sherpas had lucky escapes - two had returned to base camp five minutes before the avalanche hit, while two were briefly trapped above the avalanche but managed to make their way down, he wrote.The Himalayan Guides, a Nepali hiking group, said six of its sherpas had gone ahead of climbers they were accompanying in order to fix ropes and crack snow and ice to carve out a route, when they were caught in the avalanche and died."Now we are concentrating on the rescue. Once that is over we will hold a meeting and decide what to do next for the climbing," Bhim Raj Paudel, a member of the group, told Reuters.His group is providing local logistics for three expeditions on Mount Everest and four teams to Lhotse and Nuptse peaks in the same region.Lakpa Sherpa of the Himalayan Rescue Association told Reuters from the tented base camp near the incident site that a ground search party would begin climbing in clear weather on Saturday morning."We have two helicopters stand by in the area and will start looking for those who are still missing. Many of them have already been rescued," Nepali Army spokesman Brig. Gen. Jagdish Chandra Pokharel told Reuters.ICE RELEASEThe fatal incident was the result, climbers said, of a so-called ice release and not a more typical snow avalanche."When the serac hovering off the West Shoulder of Everest collapsed, it sent house-sized ice blocks all over the route," Alan Arnette, a climber and motivational speaker, wrote in an updated blog post from Base Camp."With hanging ice, it may stay there for decades or fall tomorrow - there is no way of knowing or predicting."Californian climber Adrian Ballinger described the Khumbu Icefall as the "corridor of calamity" in a video shot on a past expedition that showed massive ice blocks overhanging his path."It's always the most dangerous part of the mountain to climb, because the ice is constantly moving, there's so many crevasses and seracs where you need to use ladders and ropes to get through the very technical terrain," he told Reuters.Above stands a feature called the West Shoulder that can shed avalanches on a "pretty regular basis", said Ballinger, who works for Alpenglow Expeditions and was preparing to depart for Nepal."Whenever we're in it, and whenever anyone's in it, we're very conscious of moving as quickly and as efficiently as possible because there is this sort of uncontrolled risk."Sherpas often make 20-25 round trips to carry kit and supplies to advanced camps, exposing them to greater risk. The most endangered are the so-called Icefall Doctors - a team that maintains and fixes the route.DEATH RISKIt was first major avalanche of this year's climbing season on Everest, which has been scaled by more than 4,000 climbers. Some 250 climbers have died on the mountain, which is on the border between Nepal and the Chinese region of Tibet and can be climbed from both sides.Expedition leaders reported that there was anger among some guides after the government announced immediate payments of $400 to the victims' families to cover funeral costs. Insurance cover typically amounts to $5,000."I hope the Ministry of Tourism will take care of their families," said Arnette. "I know the expedition companies will provide support. But in an event of such magnitude, a reaction of similar order is in order by the Nepal government."A rising number of tourists has raised concerns about safety and environmental damage, although Nepal still plans next year to cut fees for those wishing to do the trek.The government has issued permits to 334 foreign climbers this season, up from 328 for the whole of last year. An equal number of guides also climb to help the foreign mountaineers."The atmosphere at Base Camp is now of shock and of grieving," Scottish film maker Ed Wardle told Britain's Channel 4 News on Friday night, adding that "many of the expeditions here will pack up and go home"."For this number of people to die at the very beginning of the season is completely unacceptable," he said. 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