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audi
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 7:56 pm

lower back, above backside. i think its because walking for too long. 18 holes 6 hours.
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r510tp
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 8:20 pm

The lower back, above backside pain could have been caused by too tight hamstrings.

Try stretching your hamstrings. It worked for me the last time... Smile
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 8:32 pm

audi wrote:
lower back, above backside. i think its because walking for too long. 18 holes 6 hours.


It's common for people to experience soreness or pain after prolong walking or standing due to postural issues.
As part of a post exercise routine , it will be good to do some stretching

http://www.youtube.com/watch?v=_sh-i9ox84w

Take a read at the article below

http://www.stack.com/2012/02/22/reduce-back-pain-by-stretching-your-lower-back/

Remember for foam rolling DO NOT roll on the spine , it should be at the side the aim is to relax and loosen muscle Smile

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audi
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 9:10 pm

thanks a lot bro ironstarz and r510tp. i'll do some stretching before game.
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 9:47 pm

audi wrote:
thanks a lot bro ironstarz and r510tp. i'll do some stretching before game.

Also remember after the game as well Very Happy
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audi
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 10:05 pm

after game is massage time bro. cant think of stretching after game ahahaha
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 10:09 pm

audi wrote:
after game is massage time bro. cant think of stretching after game ahahaha

What a Face I never had a massage after any game, i massage myself with my roller rabbit
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enwee
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 06, 2012 11:04 pm

audi wrote:
after game is massage time bro. cant think of stretching after game ahahaha
if not pain shoot down should be ok.....just maybe did not do proper warm up.
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weesern
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 12:17 am

audi wrote:
thanks a lot bro ironstarz and r510tp. i'll do some stretching before game.

actually a study was done on marathon runners on stretching before exercise, those stretch before exercise actually are more prone to injuries, all u need to done for warm up is to get the heart rate up, once up more blood will to pump to the necessary area
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joshyo
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 12:21 am

Good regime to follow imo. I usually come up with my own, so i'll mix and match this Smile Good Read.
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 8:10 am

weesern wrote:


actually a study was done on marathon runners on stretching before exercise, those stretch before exercise actually are more prone to injuries, all u need to done for warm up is to get the heart rate up, once up more blood will to pump to the necessary area


You're right on the studies on marathon runners. One of the important thing we need to take note is the nature of activity that we will be embarking on. Example for a golfer, the first club he would use would be the driver, and that translate to a explosive action in one single burst. What would be good for him is that he would want to loosen muscle tissue to allow flexibility in his swing. Many people experience back pain due to the sudden explosive action on tensed muscle which have not been properly loosen.

One of the thing we should not mistaken is that foam roilling itself is not a proper warming up protocol , it is a pre exercise routine, the warm up recommended would be a dymanic warm up which is the practice swing itself , torso rotation etc.

However for marathon runners , they are on a impact activity over a long period of time, so we do not need to loosen the muscle as they will be done over the course at the initial starting part of the run. But what they will need is a dymanic warm up as mentioned by you to get their heart rate up to prepare them for the run.

Cheers

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swine
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 11:17 am

Very good explanation bro!
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weesern
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 11:38 am

ironstarz wrote:
weesern wrote:


actually a study was done on marathon runners on stretching before exercise, those stretch before exercise actually are more prone to injuries, all u need to done for warm up is to get the heart rate up, once up more blood will to pump to the necessary area


You're right on the studies on marathon runners. One of the important thing we need to take note is the nature of activity that we will be embarking on. Example for a golfer, the first club he would use would be the driver, and that translate to a explosive action in one single burst. What would be good for him is that he would want to loosen muscle tissue to allow flexibility in his swing. Many people experience back pain due to the sudden explosive action on tensed muscle which have not been properly loosen.

One of the thing we should not mistaken is that foam roilling itself is not a proper warming up protocol , it is a pre exercise routine, the warm up recommended would be a dymanic warm up which is the practice swing itself , torso rotation etc.

However for marathon runners , they are on a impact activity over a long period of time, so we do not need to loosen the muscle as they will be done over the course at the initial starting part of the run. But what they will need is a dymanic warm up as mentioned by you to get their heart rate up to prepare them for the run.

Cheers


Even for golf, you can just do dynamic warm up, by taking a few full swings and increase the swing speed speed gradually, you can consider this as dynamic stretching.

Maybe I am not specific when I mention heart rate, our heart rate goes up because there is load, be it running or walking. Our heart will pump blood to areas the requires more blood, since there are movements/activities in that area. by increasing blood flow, it increase body temp in that area (may not be very significant to some ppl), in turn your muscle will start to loosen up.

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pippin
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 11:49 am

My own observations...

The more I run or golf or exercise... the more I feel hungry

Its the lack of discipline in the after exercise eating that is the real culprit of weight gain...

anyway... is golf really a form a exercise? Embarassed
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 12:22 pm

weesern wrote:



Even for golf, you can just do dynamic warm up, by taking a few full swings and increase the swing speed speed gradually, you can consider this as dynamic stretching.

Maybe I am not specific when I mention heart rate, our heart rate goes up because there is load, be it running or walking. Our heart will pump blood to areas the requires more blood, since there are movements/activities in that area. by increasing blood flow, it increase body temp in that area (may not be very significant to some ppl), in turn your muscle will start to loosen up.


Yeap you're right on this Very Happy , just that some people would require additional stretching . Everyone have different needs, what work for some may not be working for the rest.
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 12:30 pm

pippin wrote:
My own observations...

The more I run or golf or exercise... the more I feel hungry

Its the lack of discipline in the after exercise eating that is the real culprit of weight gain...

anyway... is golf really a form a exercise? Embarassed

Reason for weight gain is input > output. After a run, it would be good to hydrate ourself properly to replenish the water loss. After hydrating yourself properly before consuming , i believe you won't be eating more than your usual portion ROFL

Well your last q is tricky, golf is a mainly classified as a sport, but it does provide some good exercise for us during the game. Looking for ball with your eyes on the course , course management i.e what club to use etc the additional walk to look for ball that slice to middle of no where etc. All these are helping us, in fact it keep the brain healthy and thinking at the same time additional walk would be physicallyt good for the seniors.

Anyway the last para was my own words and tots. Beer
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pippin
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 12:48 pm

yup.. I've been thinking about it too... Golf is like mahjong... more the exercise of the mind but we would all like to think that it is a form of sports Very Happy

Anyways... with the consumption of beer... any middle ground training usually is wasted too!

Beer
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Turbo
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 1:08 pm

Golf is ... Fit to play and not play to get fit ...
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 1:15 pm

Turbo wrote:
Golf is ... Fit to play and not play to get fit ...

Nicely said Smile
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Derek
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 1:51 pm

There was another post (by Lee i think) citing the number of calories burnt playing golf.

While we would all expect that walking the course would burn calories, even using a buggy burns a substantial amount.

Personally, I have tried walking Marina Bay on Monday mornings when I try to squeeze in a couple of holes before work.

My own experience is that the golf bag gets progressively heavier, and even though I was using a lightweight standbag ... walking 4 holes (3 Par 4s and a Par 5) and lugging that bag around was a pretty decent workout

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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 2:26 pm

Suzuki wrote:
Hi ironstarz,

I like to lost weight, but my wife don't allow, she said if I'm fat, it will make her look slimmer, so she keeps buying tibits and feed me. HELP

the real reason is if you are slimmer and more shuai, the chances of you chao sai is much higher lol!
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Turbo
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 3:25 pm

Derek wrote:
.................. citing the number of calories burnt playing golf.

While we would all expect that walking the course would burn calories, even using a buggy burns a substantial amount ................... My own experience is that the golf bag gets progressively heavier, and even though I was using a lightweight standbag ... walking 4 holes (3 Par 4s and a Par 5) and lugging that bag around was a pretty decent workout

It does burn calories but it is not good enough to work on your heart. One needs cardiovascular exercise to work on the heart. 18th Hole walking course works on the heart a little but one would be resting too long while waiting for his/her turn to hit. Hence, it is still not a very good form of exercise versus tennis, swimming, jogging, cycling, aerobic dancing, etc.
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swine
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 5:00 pm

Anyone tried speed training using elastic bands?

There are some long drive training videos that recommends elastic bands for speed training.
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 9:04 pm

Bro I do train with bands , what kind of specific training you're looking at ? I does them with curls , bench press , squat etc...
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Turbo
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 11:29 pm

Bro Ironstarz, could u provide an example of Compound Exercise?

I am impressed by your result within such a short timeframe. I used to have 6-pack abs like yours but I lost those now ... Mad It is a matter of diet and intense workout ... I took a longer time to get this kinda result. Prolly age is one reason as our metabolic rate plunges significantly once we grow older. Sigh ...
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