Weight Machines or Free Weights?
Which is safer - using exercise equipment that stabilizes the weight for you or free weights, such as dumbbells and barbells? Would it surprise you to know that some weight machines can place a lot of stress on the discs of your vertebrae, stress which could injure your low back? Let's take a look.
Oftentimes when people join a healthclub, they are shown the weight machines, which are usually set up in a circuit where you can go from one machine to another. These people are often new to working out and sometimes a little older, as well.
The common thought is that these machines are easier and thus safer, because you don't have to stabilize and balance the weights, like you do with a dumbbell. There are a couple flaws in this thinking, however. First, pushing and pulling a weight while seated can place a lot of pressure on your discs.
Studies done in the 70's looked at different positions and how much pressure was placed on the spine. Sitting resulted in more pressure than standing. The position that resulted in the highest overall stress - sitting while holding weights. This created more pressure than standing and doing different exercises.
Think of how many healthclub exercises place you in a seated position while pushing or pulling a weight. Think of how many exercisers doing this are baby boomers and seniors, thinking that this is safer. How many of these people have probably had some previous back injury which could be irritated or reinjured?!
Makes you think that those free weights aren't so bad after all, doesn't it. This doesn't mean that these people should be attempting to pick up heavy barbells off the floor, but they should be doing more strength training on their feet.
After all, most people who need increased strength to make their activities of daily living easier, should be doing some strength or resistance training in a standing position, as this will have greater carryover to their activities.
One way of doing this, besides using dumbbells, is using weight machines with cables that allow you to push and pull while standing. This makes sure that your "core" - your abs, low back, and hips - can stabilize your spine, obviously very important to prevent back injuries.
These exercises can also be done with resistance bands, which are cheap, portable, and can be used at home, if desired. Doing strength training in this way is also more efficient as you work your midsection at the same time as you work your upper body, unless you enjoy spending more time exercising than you have to.
By the way, which gym exercise puts the most stress on the discs? The leg press. Many people load up as many weight plates as they can to strengthen their legs. But often, the pelvis comes off the support pad while lowering the weight and all that weight is going through your L5-S1 disc, enough stress to create injury at times.
I've heard therapist Paul Chek talk about more than a few bodybuilders who have blown a disc in this manner. Just keep that in mind while lifting weights - build strength without causing injury, but don't create more strength in your legs than you can stabilize with your core.
Brian Morgan is a strength and conditioning specialist and massage therapist. For more information on posture, mobility and flexibility training, go to http://www.brianmorganfitness.com
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The Evolved Golfing Experience
There are over 32 000 golf courses around the world and the number is growing every day.
We all know that golf is the business worlds unofficial sport and that a golf courses outline is pretty much designed with luscious green fields, putting greens, bunkers and then of course the 19th hole. The 19th hole is where golfers gather and also lovingly nicknamed the watering hole. It is where the days game is discussed in earnest whilst enjoying a drink or two.
The Golfer
South Africa has generated a new type of golf player: the sophisticated golfer. And where better to play a game of golf than in the Cape Winelands. In recent years the game of golf has had an interesting effect upon this district. Less than an hours drive from Cape Town youll be met by lush green valleys, vineyards and dramatic mountains that surround this area. A long leisurely drive through the green countryside, basking in the sun while enjoying a relaxing game of golf proves to be better than an apple a day when it comes to living a healthy lifestyle.
The Cape Winelands truly is the golfers paradise. Here you can play 18 holes of golf and then at the 19th turn into a wine connoisseur while discussing the days game. The 19th hole will never be the same. The exquisite wines of Cape Winelands truly make this golfing experience something to remember.
Combining Golf with Wine
Forming part of this refined golf experience is the Alluvia wine estate. Surrounded by several world class golf courses within easy driving distance, Alluvia wine estate is the perfect base for any golf lover. A holiday combining the world of golf with the wine culture of the Cape Winelands is sure to make anyone envious.
Alluvia has gone the extra mile for their golf enthusiasts by constructing a PGA golf green and bunker on the estate. If you need a bit of help to perfect your backswing, the professional service of Sydney van Rensburg is available at your beck and call. Now you can improve your game whilst overlooking onto the Banhoek Valley and sipping on a top class Cabernet Sauvignon.
If you are planning on enjoying a stay at the Alluvia wine estate, be sure to book ahead to avoid disappointment.
There are many other golf courses within a 30 minute drive from Alluvia. Some are designed by famous players like Gary Player and Peter Matkovich, these golf courses are sure to give even the best players a run for their money. One of the better courses is Erinvale Golf and Country Club, a beautifully crafted course with challenging holes, set against the foothills of the Hottentots Holland Mountains with panoramic views of False Bay. Gary Player was once quoted as saying that he thought this would be one of the best golf courses in South Africa. He was proved to be right.
Day Tripping
More than just a vineyard lifestyle, Alluvia is a luxury wine estate with five star accommodations to give you that head start. Situated in the Stellenbosch Winelands, you would be close to many other tourist attractions. You can spend a day or two in Cape Town, going to Robben island or up Table Mountains cable car.
Enjoy a day trip to Stellenbosch where you can learn about the South African heritage at the many museums found in Stellenbosch. Or if you want to learn more about the nightlife, be sure to join in at one of Cape Towns many clubs, pubs or discos. No matter your taste, there is something for everyone in this area and all well within easy drive of Alluvia.
Alluvia is truly a golfers paradise. Surrounded with natural beauty, some of the best golf courses and superb food and wine, the Western Cape introduces a new way of enjoying a game of golf.
Author Bio
Alluvia Boutique Wine Estate is just outside of Stellenbosch. Surrounded by several golf courses, the winelands golf also offers private lessons on the newly constructed PGA golf green and bunker available on the Alluvia estate.
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