People enjoy being active whether it be skipping in your back yard or snow boarding down some amazing slope on a sunny Sunday afternoon. It gives them an interest, whether it by oneself or with other people and keeps your body healthy. So what are two energetic hobbies that benefit you physical and emotional well being?

1. Sport:

Playing a sport is great for your fitness, competition and socialising, whether it be a big team sport like rugby or netball or more on an individual sport like tennis or squash. There are many sports to choose from as you have seen in the Summer and Winter Olympic Games. The choice will be narrowed down by what is available where you live and of course your interest of big team sports or the more individual type ones. Let’s take golf as an example. You can play this game competing for yourself or you can join up with others and be part of a team e.g. four players. It is a great sport for being outside and getting the fresh air, playing a round of 18 holes with a group of friends and then have a social chat afterwards at the club rooms. You can also have a great time travelling the many golf courses of the world. There is nothing like a tropical golf game in the sun!!

2. Exercising:

How does a dance class followed by a sudoku sound? These are two ways you can exercise your body. The first exercises your muscles and and helps with your fitness and the second exercises your brain and helps stimulate the mind. Exercising is important as part of your overall health and emotional well being.

People feel good after physical exercise and finds it helps with overall energy levels. There are many ways to exercise from doing the house work, walk or run around the block, weights and aerobics at the gym and any form of dance and sport.

People also feel fantastic and a sense of accomplishment when they have completed a puzzle, as in sudoku. There are also various other ways to stimulate the mind including playing memory games with the kids. It is great to relax in the bath or bed with a puzzle or two as an alternative to reading a novel. And what is better than a session of physical exercise followed by a session of mental exercise?

So here you have it, the choice is yours. All you need to do is decide on a sport, keep fit for it and then do some brain games for the benefit of your mind.

You really want to take a cruise but you also really want to go to a spa for physical fitness and maybe a little pampering. In the world today you can do both. Years ago you were lucky to find a spa on a cruise ship. If there was one, it was in a really remote area of the ship. As for physical fitness there was very little equipment and most of it was tired. When people started to become more conscious of their looks and health the cruise lines revised their way of thinking. Cruise travel now can double as a spa vacation as well as learning a new physical fitness program.

The newer cruise ships have gone to great lengths to accommodate the cruise passenger who also wants to beautify and tone up. The cruise lines have installed state of the art equipment, added numerous exercise classes, and offer the newest beauty treatments available. Many of the cruise lines have relocated their fitness centers to the top decks of the ships with lots of windows so you can have a view while you are on the treadmill, bike, or lifting weights. Tucked up into the corner is a big TV so you can watch the news from back home. The cruise ships now have three distinct areas, one for fitness, one for spa treatments and one for the beauty salon.

As mentioned, the fitness centers on cruise ships are now a thing to behold. They all will definitely have treadmills, Stairmasters, free weights rowing machines and bikes. Some cruise lines even have complete Nautilus machines. Popular exercise machines, especially on sea days, may require you to sign up for a particular time of day and will limit the amount of time you can use the machine.

If you want to use your cruise travel as a vehicle to start an exercise regime there are physical trainers onboard. Their services, however, will cost you extra. The trainer will ask you lots of questions about your health and diet and then will come up with a personal regime for you. He or she will then book times through the week for you to work together.

All cruise lines offer exercise classes, yoga, aerobics, dance, water aerobics, even Pilates and kickboxing. Some of these may require a slight fee. To find out when these classes are held consult your daily bulletin for times and fees, if any.

Now, you’re thinking why would I start a physical fitness regime while on a cruise ship, especially since they serve all that food, 24 hours a day? Well along with the newer, shinier and better facilities the cruise lines have also instituted what they call spa cuisine. Everyday they will offer a “lighter side” menu if you are really serious about you new physical fitness regime.

Don’t assume that if the ship is older, it won’t have a decent fitness and spa area. Check with your cruise travel agent to find out what facilities are onboard the cruise ship you have chosen. For instance, the QE2 is an older ship but it has a beautifully outfitted spa with a large staff. Celebrity’s slight older Century has a Thalassotherapy pool for their passenger’s enjoyment and it has become quite popular among their cruisers.

When you board your cruise ship go to the spa area. Usually on the first day the staff will be explaining their treatments and occasionally demonstrate how it is done. Sometimes they will raffle off treatments, so go to the demonstration just for that reason. If you have definitely decided that you will be doing some treatments, book them on day one to get the best times. Any beauty salon appointments should be made then too, hair appointments for formal night go very quickly.

Many times the spa and beauty staff will discount their services on days when the ship is in port. If you are going to a few cruise destinations that you have previously visited, take advantage of these offers. You will find that you can pick your time of day to get these treatments done with little or no competition. If you are an early riser, choose an appointment in the morning and then get off the ship to enjoy that port. Or, conversely, disembark early to explore your new port, and then return to the ship in the early afternoon to take advantage of a discounted treatment.

When you go to your spa appointment, do not wear jewelry or fancy clothes. Most treatments are a bit messy and you don’t want to ruin any of your belongings. It is best just to wear a robe. When you get there an attendant will give you a towel and a private locker to put away your things. You may then be asked to wait in a room. Your technician will come out to take you to the room designated for that particular application. You will also fill out a form on your health and any surgeries that you have had. The room you are in will most likely have a shower. It will definitely have a sound system to play soothing music and there will be an array of exotic oils and creams.

The cruise ship spas have gotten quite creative. They now offer couples massages where you and your partner are in the same room with different massage therapists. Then there are four hand massages where two people work on you at the same time. Some of the cruise lines offer in suite massages and some even have massages on the deck.

By far the highest percentage of staff are women but there a few men. If you have a preference between male or female spa technicians, state it when you make your appointment. Some people are uncomfortable lying naked on a table with a therapist of the opposite sex. Check the cruise ships policy on tipping. Some cruise lines automatically tack on a 15% charge to your bill while on others you may have to pay in cash. To save embarrassment, check at the time you make your appointments.

There are three lines that allow you to make your spa appoints before boarding the ship. Princess, Windstar and Celebrity all offer this option. In some cases they even have packages that you can book in advance. Be careful here though, they may give you some very early morning appointments which means you have to go and change them on the very first day. This is not the best policy since they should be giving you prime appointments for booking ahead.

Beauty salons will offer a full array of services. You can have your nails done, your hair colored or hand and foot treatments aside from just a trim. Most of the beauty salons have Europeans staffs. That is not necessarily a bad thing. Places like Austria require their beauty students to go to the equivalent of our college.

See, it is possible to turn your cruise into a spa vacation or physical fitness week. Just follow what your trainer or your beauty technicians tell you and eat the spa cuisine. You’ve just achieved three goals, a little bit of pampering, a fitness regime, and a light and healthy diet. This may be a new way for you to view cruise travel.

Happy Cruising!

Copyright © Mary Hanna, All Rights Reserved.

This article may be distributed freely on your website and in your ezines, as long as this entire article, copyright notice, links and the resource box are unchanged.

Does your back hurt while you commute from home to work? You’re not alone in this, as most of the motorists have been noticed to have an alarming rise in spinal injuries. In recent times, it can be seen that an increasing number of youngsters walk into hospitals with back pain. Unlike the older times when most of the people who would complain about back pain, neck pain and spine related problems were above 50 years of age, people suffering from bad spinal heath these days are mostly below the age group of 35. The cause for this is mainly due to long hours of travelling back and forth from work to home on roads filled with potholes and uneven surfaces. Although most people tend to travel by public transport like buses, cabs or private cars, the number of people opting for two-wheelers is in huge number. While it saves a lot of time unlike waiting for busses or trains, it also has damaging effects on people. Driving a car on a bumpy road filled with potholes could result in great postural discomfort and an increased risk of lower back pain and injury.

Bad roads are the prime cause of back pain, neck pain and slip disc, especially among office-goers who travel long distances daily, either in cars, bikes or via public transport. Motorists who need to apply brakes when riding over potholes tend to add extra pressure on the spine, thereby leading to mild back pain or sometimes severe or acute neck and spine pain and slipped disc. Back pain may be caused due to bad habits or a poor lifestyle such as low physical activity, acute stress, smoking, slouching while sitting for a longer period of time and consuming junk food. Other times, it can also be a serious spinal disorder which, if not treated, can interfere with the day to day activities of normal life. Often, lower back pain and spine pain are treated with a simple application of an over-the-counter pain relief ointment or painkiller tablets. This may only be temporary relief and the pain may soon turn chronic. Traveling on bad roads just adds to the misery, can create severe spinal damages and will lead to surgeries for lower back pain treatment, herniated disc surgery, disc replacement surgery, lumbar decompression, sciatica surgery, spinal cord treatment, sciatic nerve treatment among many others.

There are a number of things that can prevent you from getting back pain and neck pain. To keep your spinal health in check, you should exercise daily, eat healthy, sleep in a better position, maintain posture while sitting, reduce stress and stop smoking. But when the pain gets excruciating and the problem is persistent for a long period of time, surgeries can also be opted. Apart from the surgery giving relief from severe back pain, it can also help with better mobility, improvement in mood, less intake of pain killers, more productivity at work and will also make you physically fit.

Spinal surgery is a serious surgical procedure and should be opted only after a proper research, consideration and guidance of a trusted surgeon. One such experienced and renowned spine surgeon in South India is Dr. Subodh M. Shetty, who has expertise in spine surgeries, joint surgeries and provides lower back pain treatment and herniated disc surgery. A graduate from Jawaharlal Nehru Medical College, Belgaum, he has acquired numerous fellowships in minimally invasive spine surgery and is one of the best Degenerative Disc Disease Specialist in Bangalore. Dr. Subodh M. Shetty’s expertise is in the treatment of spine disorders, revision spine surgery, spinal cord treatment, sciatic nerve treatment and is the best spine doctor in South Bangalore. He is a specialist in treating slipped disc problems of the neck and lower back using minimal invasion techniques and has also been treating paediatric spine problems with deformities, traumatic spine infections, hunch back problems and performs Sciatica Pain Treatment in Bangalore with an excellent record.

Dr. Subodh M. Shetty can be available for consultation at SMS Spine and Ortho Clinic at Koramangala and Banashankari, South Bangalore. Apart from the clinic, he also practices in hospitals like Apollo Spectra Hospitals, SSNMC Super Specialty Hospital, Sagar Hospitals and ProMed Hospital. For further information on spine disorders, please visit the page http://theorthopaedicclinic.in/spine-care/degenerative-disc-disease/

To book an appointment with Dr. Subodh M. Shetty, please visit the website http://theorthopaedicclinic.in/reach-the-doctor/

Regular exercise and physical activity are extremely important and good for your overall well-being and the development of your CHI. Here are some positive benefits to your overall well-being and CHI by regular exercise and physical activity:

* You can reduce the risk of premature death.

* You reduce the risk of developing and/or dying from heart disease.

* You reduce high blood pressure or the risk of developing high blood pressure.

* You can reduce high cholesterol or the risk of developing high cholesterol.

* You reduce the risk of developing colon cancer or breast cancer.

* You reduce the risk of developing diabetes.

* You reduce or maintain body weight, or low body fat content.

* You can build and maintain healthy muscle, bones and joints.

* You reduce depression and anxiety.

* You improve your psychological well-being.

A nice by-product of your improved physical condition is that you can enhance all domains of your life, i.e. recreation, work, relationships etc. Incorporating aerobic exercise into your physical development adds benefits as well. An individual can increase their maximum oxygen consumption, which is their V02 Max. This means that they can work out longer and harder before lactic acid releases into your muscles and makes them slow down and tire. In addition, an individual gains an overall improvement in their cardiovascular and cardiopulmonary functioning in their heart and lungs. As an individual continues aerobic exercise they increase the maximal cardiac output, which means that the amount of blood pumped in their heart every minute increases.

For individuals training for competitive events that require prolonged physical exertion, aerobic exercise can increase their threshold for lactic acid accumulation, lower their resting systolic and diastolic blood pressure. A nice by product of aerobic conditioning is the ability to reduce body fat and gain control over body weight.

Another way to improve your physical being is through weight training. There are some important benefits of lifting weights. First, an individual can increase their muscular strength. Second, a person can experience an increase in the strength of their tendons and ligaments in their body. Third, increased range of motion in joints and improved flexibility are a result of strength training. An additional by-product of lifting weights is an individual can reduce their body fat and increase lean muscle mass.

Important systemic benefits can occur as a result of lifting weights. First, an individual can potentially decrease their resting systolic and diastolic blood pressures. In addition, a person can experience positive changes in blood cholesterol. With continued lifting of weights, the human body is given improved glucose tolerance and insulin sensitivity. As an added bonus, an individual can experience overall improved strength, balance and functional ability as they get older.

You want to be more physically active, but how do you find the time? And just how much activity do you have to do?

The number one reason people are not more active is time. We now know that accumulating short bouts of activity throughout the day to reach a total of 30 minutes most days a week provides comparable benefits to completing 30 minutes of activity all at once. There are many ways to increase your physical activity level by simply putting a twist on activities you already complete daily.

Here are some examples of how to boost your fitness when at home, work, traveling, running errands, and caring for children.

Home

Nothing beats increasing your physical activity level at home. No time wasted traveling to a gym and you can wear and look however you want! Many typical home activities result in an increased heart rate and strength building. Some examples include mowing the lawn, shoveling snow, vacuuming, mopping, unloading the car, carrying groceries, and taking out the trash. Now take these everyday activities and add a little something extra. How about lunges while you vacuum, arm curls while carry your grocery bags, calf raises while brushing your teeth, and actually squatting when accessing bottom shelves? Do you log more hours than you care to admit in front of the TV? Take advantage of the commercial breaks to do 3 minutes of sit-ups or push-ups.

At the Office

Start your day by arriving at work a few minutes early so you have time to park your car farther away or if you take the bus, get off early and walk the last couple blocks. This is a simple way to add 10-15 minutes of activity to your day while also giving you some much needed time to yourself. Opt for the stairs instead of the elevator to reach your office. Be sure to take two 15 minute breaks during an eight hour work day. Use your break time to boost your fitness level by stretching or taking a walk around the building. If time gets away from you, schedule your computer to provide a break time reminder. Short breaks for activity throughout your work day have the added benefit of clearing your mind, boosting your energy, and making your work time more productive. Other ways to increase your activity level at work include finding a longer route to the bathroom or coffee machine and walking to a co-workers office versus reaching for the phone. A pedometer is a great tool for monitoring your activity when at the office. You can set goals to try to increase the number of steps you walk each day to improve your fitness level.

On the Road

Traveling does not mean your fitness goals have to halt during your time on the road. There are simple activities that will increase your activity level and help decrease the discomforts that often accompany long periods on the road. When driving, schedule breaks every two to three hours to stop, stretch, and take a brisk walk around a roadside park. When behind the wheel, shift around as much as possible to assist circulation and ease stiffness. Traveling by plane or train means limited space, but you can stretch your arms and neck by reaching towards the luggage rack and completing shoulder/neck rolls in your seat. Get up every hour for a short walk to the restroom to stretch your legs. When navigating the airport choose the stairs and walk as much as possible versus using moving walkways, escalators, and elevators.

Travel does mean you leave behind your gym or treadmill, but you can pack some comfy shoes and take a walk just about anywhere. A convenient fitness tool for traveling is a resistance band. This piece of equipment takes up minimal space and provides a way to work on your flexibility and strength when your only option is your hotel room. Many hotels have fitness rooms or swimming pools where you can stick with a fitness routine.

Fitness with Children

Has a new little one joined your family? Increase your activity by walking to soothe your infant or sit on the floor and rock back and forth while holding your infant instead of rocking in a rocker. Most little ones love the visual stimulation of the outdoors. Get a carrier and strap on your infant for a walk around the neighborhood. There are many options now for strollers and bike trailers that provide a variety of activity options. If finances are limited, improvise with baby overhead presses and arm curls. As you little one gains weight you will gain improved arm and shoulder strength. Turn on the tunes and dance around the living room with your baby, you may even be rewarded with some giggles.

Has your child hit the “do it myself” stage? At this point the intensity of your activity may decrease as you slow down for your child to keep pace with you. This is a good time to look into a fitness tradeoff with other moms in your neighborhood. Swap watching the kids while you each can get a much needed break and some physical activity. If you have slim pickings for another support mom, you will continue to get fitness benefits from all the bending, lifting, carrying, and putting down that a young child demands. As your child grows, they will be able to participate in more physical activities, such as fun games like “Mother May I?” and “Red Light, Green Light”. Get creative and make up a scavenger hunt that includes a walk around the neighborhood (search for a red car, a white flower, a green house, etc.). Not feeling creative, head to the park for playtime while you walk laps around the playground. Your child needs the activity just as much as you do.

Everyday Errands

There are even little ways to boost your activity level when running errands. When you go to the mall or grocery store don’t circle the lot for the closest parking space, park farther away and take advantage of those extra steps to reach your destination. Do you live near the bank or post office? Leave the car parked and take a walk or ride your bike. When driving to the school, park a few blocks from the school and walk with your children the rest of the way. By doing this you have the added bonus of avoiding the traffic jam of school buses and parents dropping off students, it might even take less time. Add extra steps at the mall by being a mall walker and complete a lap before you start your shopping. Once again, take the stairs instead of the escalator.

Achieving your fitness goals does not require a fancy gym membership or expensive exercise machine. A little creativity goes a long ways. For more everyday activity tips check out Fitting in Fitness: Hundreds of Simple Ways to Put More Physical Activity into Your Life by the American Heart Association. Stick with an increased fitness level and you’ll reap the rewards of more energy, weight management, heart and bone health, and an overall improved quality of life. Now get moving!

The average fencer does not have ready access to a training facility in which he or she can practice fencing skills with a training partner on a daily basis. However, with a little thought and planning and some simple tools, the same fencer can work key technical elements on a daily basis between the regular lessons or club practice sessions. This solo practice is a key part of a solo training program and can be included in the weekly training microcycle.

There are two major types of physical training that can be done alone and that require only minimal space and simple equipment. The first is bladework. The second is footwork. The key to both is execution that starts slowly with detailed attention to technically correct action. This means that the fencer must have learned in lessons how to execute an action, and have a real understanding of how his or her execution approaches the model performance, and where it may need correction. To make training productive the coach needs to provide clear standards and frequent feedback on technical execution.

Bladework practice requires space for a complete extension, and enough vertical and horizontal space to permit the normal range of offensive and defensive blade movement. Bladework practice can be used to work on issues as varied as a smooth extension, closing the line on parries and guard positions (a mirror is helpful for this), fingerplay, and sequencing of actions to include compound attacks and parries and ripostes and counterripostes. Virtually any blade technique can be practiced against the open air, although some level of visualization may be required.

Bladework can be improved by the use of simple training aids. A suspended ball (available in softball, baseball, and golf ball sizes) is probably the least expensive, and is a recognized tool for developing point control and accuracy. Several vendors sell wall lunging pads. Several of these pads set at different heights allow work against high and low line targets. An enhanced version of the pad is the combination of a pad with a mechanical arm that can be positioned to hold a blade at different heights and angles. A more advanced version is the spadassin, a target dummy equipped with the arm. And sabre fencers for years have worked against a mask attached to the wall as the target for head and cheek cuts. Blade and footwork combined with timing can be worked with Tyschler’s training device, a beeper that provides stimuli for executing a variety of drills.

Unfortunately, footwork requires more space and a solid surface with no neighbors beneath it. The longer the available space, the wider the variety of footwork practice possible. However, even a short hallway allows practice of advance and retreat and training in change of direction and shifting from one type of step to another.

The ideal situation is if the available space allows a combination of footwork, such as multiple advance- lunge, with bladework against a training target. A garage bay or a long hall or a back porch may provide a training area in which fully coordinated training is possible.

It is important to understand that this training activity is not just a second class substitute for really fencing with a real partner or taking a real lesson with a real coach. Solo work allows the fencer to concentrate on the specific technique being worked in the exercise, to move at slow speed to perfect the movement patterns, to build speed, and to build the number of repetitions need (variously estimated as between 10,000 and 100,000) to fully understand the technique and automate execution. This has to be done, and eliminating distraction may actually provide a better training experience.

There are various physical and psychological symptoms of stress you have to be aware of. These symptoms are ways your body uses to tell you that something is wrong. These are warning signs that tell you it’s time to take a breather.

Not heeding to these physical and psychological symptoms of stress can lead to serious consequences. You have to be responsible for your own health. You know what they say. Prevention is better than cure. While stress is a normal part of your life, you can at least minimize its negative effects, and save yourself from running to the doctor in the long run.

1) Lack of Energy

When you’re stressed, your body feels heavier than usual. Stress takes away the comfort of sleeping well. You might develop insomnia or find yourself having trouble relaxing at night. This eventually leads to a lack of energy. And how productive can you be when you can barely leave your office for lunch?

One way to keep your energy high is by having a healthy diet. Instead of snacking on junk food, why don’t you take a bite of energizing fruits like mangoes and strawberries? Or if you want, you can treat yourself to a delicious fruit smoothie.

Another way to overcome tiredness is to move your body. Too busy to exercise? If your place of destination is near, you could walk instead of commuting or driving your car. Take the stairs instead of riding the elevator.

2) Moodiness

It happens to everyone. Moodiness is one of the main physical and psychological symptoms of stress. This means your mind or your body can’t take much more.

If you have a looming deadline in three days, you can’t help but snap at your husband/wife when he/she nags you about the kids or some small matter. This kind of reaction is almost automatic, but that doesn’t mean it’s tolerated.

Apologize and explain what’s causing your moodiness. Take a break and find the positive sides in every situation. When you’re stressed, you don’t want to deal with possible future stressors. And the emotional issues are oftentimes the most draining.

3) Lack of Concentration

Another one of the physical and psychological symptoms of stress is lack of concentration or focus. This is completely normal. Whether you’re the CEO of the company or a regular floor supervisor, being exposed to stress makes it doubly difficult to focus and make sound decisions.

Do your best not to let your stress get this extreme. Heed what your body and mind is telling you… and learn to relax.

These are just some of the physical and psychological symptoms of stress you should consider. If you find yourself experiencing any of these signals, better take it easy and slow down.

You might have suddenly seen a blue computer screen with the message “Physical Memory Dump Error”. This error message is shown to alert you that some error has happened in the computer. When you see Physical Memory Dump Error message, it means that all the stored working memory has been stored onto the hard drive as the system feels that some error is going to happen. Though the files are stored in the hard drive, there is a possibility that the data may be lost when the computer is restarted. So you should not delay in correcting the errors that have shown up.

There are many reasons for this error to happen. It may be because of some newly installed hardware. You just remove the new hardware in the computer and see if that makes any difference. If the problem still persists, then the Physical Memory Dump Error could be because of software.

The software issue may be related to damaged or corrupt program files. This mainly occurs with games and Abode Photoshop as it requires large number of files to run. If you come across any corrupt or damaged files, remove it from the computer and reinstall it. This is going to solve the problem of Physical Memory Dump Error. You can see that your computer will run smoothly after this.

The Physical Memory Dump Error can also happen if your computer has been hit by viruses. Make sure that you always run the most effective anti-virus software in your computer.

The Physical Memory Dump Error can also be caused if the registry is damaged. The registry is one of the main parts of a system where all valuable data is stored. If any of the files stored in the registry is corrupt, then you can expect Physical Memory Dump Error. You have to clean the registry for the smooth performance of your computer. If you are aware of the registry files and how to clean them, do it yourself. But if not, do not attempt as it could lead to deleting some valuable data and even can permanently freeze your computer. There is no need to take any risk as you can do the cleaning in the easiest way using a registry cleaning software.

Since they were introduced in 1997, Sports Colleges have grown in number, and it could be argued that they have transformed the shape of education in England, leading the way for specialist schools. The introduction of the PESSCL strategy has subsequently seen the introduction of School SPorts Partnerships which now cover every state school in England.

The use of Sport as a medium has now taken off and many ex-athletes are making a living from getting high level messages, consistent with the principles of EFQM to businesses, managers and consultants. An example of such an event can currently be found on the Certius Project Development website.

You only have to look at the size of the Sports College Conference to see how much of a market place there is. Even in these hard financial times, there is a host of development driven companies looking to provide support, advice, products, services and consultancy to schools around sport and physical education. This can range from software to monitor development plans and EDPs through to custom equipment.

The market has never been bigger and if you have a passion for sport, experience of education consultancy, and can combine this with a good business approach, there is an opportunity for you to get involved in the worlds biggest sport and Physical Education system.

That is certainly what I hope to do. I have a background in Physical Education and School Sport as a teacher, an SSCo, PDM and National Development Officer with the Youth Sport Trust. I am 1 month in to being a consultant and already have work to see me over for 6 months – Not a bad cushion to start from. Only time will tell if my experience, contacts, business operations knowledge and EFQM Assessor qualification will turn this into a long term venture.

In the digital age, the right kind of marketing is essential. I have put the basic information from my CV on the website for you to look at, because unless you have this as your starting point, you will really struggle

I will write again in a month with tips on writing your CV, including what to put in and, crucially, what to keep out!

As we spend time analyzing sports, every sport has its own set of physical, mental, and skill demands. For years and years now, football has been the gold standard when comparisons start taking place in regards to overall athleticism need to play, as well as the overall physical demand. For this very reason there are so many young athletes, as well as older athletes that are integrating football lifting techniques, as well as conditioning techniques into sports such as baseball.

In the past when I would hear and see this taking place, the excessive grunting, yelling, and weight handling I would cringe. But, after taking a deeper look at what is actually going on, it turns out that there is a lot of hard work and internal drive and personal limit pushing taking place. Putting exercise selection and form aside, this type of increased intensity training is achieving a quality that is often times overlooked, fitness.

Because baseball is a sport that has very low metabolic and physical demands, athletes learn to adapt to their sport. Some athletes even play baseball because it has such low physical demand. Over time, this will lead to athletes that become very proficient and sport-specific skills, such as hitting and throwing, but often health and fitness levels are severely lacking. When these fitness levels start to lack, injuries often result due to the high velocities and torques that are needed to execute the sport-specific skills. Throwing a baseball is one of the most explosive, total body actions in all of sports, yet many pitchers are overweight and inherently lazy.

If as coaches and athletes we really stop and analyze this situation, can you say that you and your team are honestly doing enough in regards to stay lean? Over the years I have heard about Coaches running their athletes with excessive distance running, and again I would get sick to my stomach. Although distance running isn’t a specific protocol to baseball, it will without a doubt work to increase caloric burn, which will lead to the shedding of excessive body mass. I still wouldn’t recommend excessive running everyday, but I would require some type of conditioning everyday. I would also recommend that these circuits are primarily cardiovascular based rather than being strictly weight lifting oriented. These circuits could include medicine balls, body weight training, form running, jump rope, plyometrics, band work, core work, etc.

The great advantage to a circuit is that they work great for teams. Circuit training allows you to create multiple stations, each station containing a different exercise, and accommodates multiple athletes, as well as providing a good amount of variety. Circuits can be done for reps, or for time. After that athlete achieves the specified reps, or the allotted time, he would then move to the next station. When choosing stations, just like when designing and overall program, you must have a goal. If your goal is strength, then your circuit would be primarily weight training oriented. If your goal is cardiovascular fitness/ endurance and strength, you would select a variety of exercises that contain either cardio fitness, strength, or both.

I have become a huge advocate of circuits in-season because they are time efficient, will work to maintain and hopefully increase work-capacity of the body, and are fun.

Although the physical demands of baseball are extremely low, athletes that spend time increasing their work capacity are at a tremendous advantage in regards to recovery time, as well as a decreased time on the disabled list. Increasing work capacity will allow pitchers to pitch deeper into games, while keeping position players strong throughout the rigors of playing everyday. The gold standard of workouts in the Major Leagues has been Roger Clemens and his legendary SEAL Program. This program is basically one giant circuit. This program is not extremely focused on weigh training in the circuit, but on increasing conditioning levels. This program is a combo of distance and sprint work, as well as lateral work with baseballs.

Take a lesson from the Rocket, don’t be a typical lazy baseball player that just gets by because of the low demand of the sport, but learn to out-work the demands of the sport and you will be rewarded by health, efficiency, and most importantly increased performance.