It has widely been an accepted practice to perform resistance training exercises slowly to gain the most benefit possible.  There are even personal training facilities and personal trainers who are dedicated to the practice of lifting slowly.  New studies are now showing evidence quite to the contrary.  

Your muscles are designed to work at different speeds, whether it be for daily human movements or sport-specific movements.  If some element of speed is not incorporated into a workout regimen, the aspect of your fitness that is affected is your “power.”  Power is essential to maintain as we age.  It is what will prevent us from accidents, falls, and stumbles as we age.

The biggest concern that people and fitness professionals have is a possible increased risk of injury.  It is widely believed that “more control” is attainable with slower lifts.  In fact, poor technique is the main source of injury regardless of speed of movement.

Which method of exercise is the most efficient way to lose weight, become stronger, and stay lean?  The short answer- A combination of both resistance training and cardiovascular training.  Many are unaware of the way these methods work together to aid in the process of weight loss, increased strength, and maintenance.

No matter what the specific goal is of resistance training, the primary benefit is increased lean muscle tissue. As time goes on and you become leaner, your metabolism increases.  Regular, balanced resistance training can also aid in the power, stamina, and endurance during aerobic bouts of exercise.  It is generally recommended that these types of workouts take place 2-3 times per week in order to maintain.

Aerobic training, on the other hand, is essential for exercising your heart and lungs and typically has a higher caloric loss than resistance training.  Cardiovascular workouts should last for at least 30 minutes and have a maintained, elevated heart rate of 60-85% of Max Heart Rate during this time.  A variety of cardiovascular activities should be implemented at least 3-5 days per week.

A qualified personal training facility can assist in customizing the specifics and balance of both your cardiovascular routine and resistance training.

Running stores, running magazines, and probably many personal trainers constantly promote the need to select running-specific shoes based upon the plantar shape of your particular foot.  It is common belief that selecting the appropriate shoe that matches the needs of your medial foot arch will reduce injury during bouts of exercise.  

Running shoes are designed to either have:

1) Motion control- low arch

2) Stability- medium arch

3) Cushion- high arch

A very comprehensive, in depth study was done with the United States Army Basic Combat Training to determine if this was true.  It was determined that selection of running shoe based on plantar shape had little influence or injury prevention.  In fact, the BCT discontinued the practice of prescribing shoes in this manner after the study was completed.  The one variable that was determined to have the largest effect on injury prevention with shoe selection was to replace old, worn down shoes with new ones.

Question- What is the best investment that you can make to improve your golf game?  Better, more expensive drivers?  Top of the line, scientifically engineered golf balls?  Bionic golf tees?  Nope, nope, and definitely no!  The single most important piece of equipment as a golfer is YOU!  

Traditionally, golfers have avoided any type of resistance training for fear of decreased movement, speed, and flexibility.  Research now clearly shows that a fitness program specifically designed to address the needs of a golfer can and will improve body composition, increase metabolism and bone density, and reduce lower back pain and arthritic pain.  Each muscle involved in the golf swing must be prepared and fit for performance.  The rotator cuff must be strong, the abdominals must be powerful, and the legs must provide a stable base.  If the flexibility and/or strength is lacking in any area along this chain, alternative muscles must activate to compensate.  This is where a lack of efficiency and sometime injury occurs.

To give yourself a competitive edge on the golf course, enlist the help of a qualified personal trainer to specifically design a program that focuses on a combination of cardiovascular endurance and golf-specific resistance training.  Injuries to the low back, shoulder, elbow, and hips are significantly reduced with the proper fitness regimen.

A strong, flexible body provides a golfer with the endurance and power to ensure longevity and increased performance in the game of golf.  Implementing a program such as this will reduce scores on the course, help you drive the ball farther, and give you consistency and control over your putts.