Leadership with a Low Profile
A great article by Helen M. Ryan about the President and CEO of the American Council on Exercise.
I can attest to his cooking ability, but being invisible?
Leading with a Low Profile
“A leader is best when people barely know that he exists.”
~Witter Bynner
There is an invisible leader.
One who directs over 50,000 professionals globally.
One who runs an organization that has been in existence for 25 years and is among the most respected in its field.
This organization has grown hugely in scope and vision under the leader’s reign and yet – few know that the leader exists. What they do know, however, is that that his style works.
This invisible leader? Scott Goudeseune, President and CEO of the nonprofit American Council on Exercise (ACE), one of the largest fitness certification, educational and training organizations in the world.
2010 Fitness Trends
Just in time for your New Year resolution planning on your fitness goals, here are the Top Ten Fitness Trends for 2010….
From the Home Office in San Diego, CA….
10 – Cost-Conscious Workouts at Fitness Clubs and at Home
9 – Group Training
8 – Time-Efficient Workouts for the Time-Pressured
7 – Exergaming
6 – Boomer-Specific Programs
5 – Functional Training Workouts
4 – Health and Fitness Awareness
3 – Importance of Proper Professional Credentials
2 – Specialty Exercise Classes
1 – Fitness Training Tools
Click here for the entire article
The Fore Way Treadmill Workout
The Fore Way Treadmill Workout
By the way – the clicking you hear on this video is my personal golf metronome set at 70 beats per minute. I created it for free by downloading the metronome software, setting it at my desired BPM and then saving it as an audio file. I copied the file to my iPod and play it with my headphones while I practice at the range. My tempo has never been better!
Click here for the Fore Way Treadmill Workout White Paper download
Here is a great golf fitness treadmill routine the “fore” way walking routine. Why the “fore” way? Because you will face all “four” directions from the treadmill front, left side, back, and right side as part of the intervals.
It takes less than ten minutes, will raise your heart rate to your upper training level zone (see Training Heart Rate Zone article), and targets your whole body.
Areas Targeted:
Cardiovascular – it gets your heart rate up fast and steady.
Strength – targets the following muscles: quads, glutes, hamstrings, calves, adductors, hip flexors, and more.
Flexibility – targets joints in your ankles, knees, hips and spine.
There are some advanced positions used on a treadmill in this routine. Be sure you understand how to adjust the speed and elevation on your treadmill and where your emergency stop button is located. I recommend that you use the handrails for all maneuvers until you feel comfortable in letting go. Advanced users can cross arms in front of chest.
Speed – 1.5 MPH (no faster)
Elevation – 5% grade (no higher)
Time – 30 seconds per interval
It is very important that you do not change the speed or elevation from either 1.5 MPH or 5% grade. This workout is specifically designed with those settings in mind. As you become more comfortable with the routine, add 5 seconds to each interval position, up to 60 seconds for each interval position. You should make this increase every fifth workout.
Warm up – normal walk for 60 seconds
Interval #1 – Long strides
Walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #2 – Right side shuffle
Hold on to treadmill as you turn completely to the right Stay in the middle of treadmill. Shuffle side to side along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #3 – Backward tall
Hold on to treadmill as you turn facing backwards. This is a challenge at first, but you will get the hang of it quickly. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #4 – Left side shuffle
Hold on to treadmill as your turn completely to the left. Stay in the middle of treadmill. Shuffle side to side along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #5 – Forward crunch
Hold onto treadmill as you turn to face forward. Crouch just slightly at your hips and walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #6 – Right side grapevine
Hold on to treadmill as you turn completely to the right. Stay in the middle of the treadmill. This time bring your right foot behind your left foot for the long stride along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #7 – Backward crunch
Hold onto treadmill as you turn backward. Crouch just slightly at your hips and walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #8 – Left side grapevine
Hold on to treadmill as your turn completely to the left. Stay in the middle of the treadmill. This time bring your left foot behind your right foot for the long stride along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).
Interval #9 – Long strides
Walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).
Cool down – normal walk for 60 seconds
Calorie burning difference in golf – walking vs. riding
I was recently asked the difference in calorie burn during golf between walking and riding in a cart.
I verified the formula with Fabio Comana – Exercise Physiologist at the American Council on Exercise for the answer. The scientific answer:
Carrying clubs – 4.5 METS
Pulling clubs – 4.3 MET
Cart – 3.5 METS
Reference: The Compendium of Physical Activities Tracking Guide – Ainsworth, B.E. (2002)
What is a MET you ask? The Washington Post answers “One MET equals 3.5 milliliters of oxygen per kilogram of body weight per minute — which is what our bodies require at rest. The more effort an activity requires, the higher its MET value. (Walking briskly at, say 3.5 miles per hour, burns 3.8 METs per minute.) That value is the same for most of us, regardless of fitness level. “
So, the scientific math goes something like this (assuming you weight 220lbs).
- 1 MET = 3.5 ml/kg/min, therefore for a 220 lb (100 kg) man for 60 min:
- 3.5 ml/kg/min = 350 ml/min or 0.35 L/min
- 1 L/min = 5 kcal
- 0.35 L/min = 1.75 Kcal /min x 60 min = 105 kcal
A kcal is a calorie. So that means:
Carrying clubs – 4.5 METS x 105 calories = 473 calories per hour
Pulling clubs – 4.3 METS x 105 calories = 452 calories per hour
Cart – 3.5 METS x 105 calories = 368 calories per hour
If you weigh less than 200lbs (100kg), you will burn less calories, if you weigh more, you will burn more calories. Your current fitness level doesn’t matter in the calculation.
Don’t want to do the math (and I wouldn’t blame you)? The quick and easy formula to use:
Calories burned by exercise = ((METs * 3.5 * weight in kg) / 200) * duration in minutes
Graphic – Exercises to Improve Your Golf Swing
