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Could This Ancient Training Tool Be the Best Way to Get Fit For Surfing?

As a surfer, and all round ‘board sports’ woman, I want my training to make my ‘playtime’ even more fun! I windsurf, surf, kite surf, snowboard and have recently taken up stand up paddle surfing – my weekends are dedicated to whatever nature has in store, and if the forecast is for strong winds or massive swell, I need to be ready for it! Surf contest are some of the most exciting sporting events in the world that you need to watch out.

Unfortunately, sports that are weather dependent, such as surfing or windsurfing, can be infuriatingly unpredictable, and you can go months on end without a day where ‘not being at work’ co-incides with a good forecast! If you are a pro, then of course you can dedicate your time to searching out the right conditions, or being ready for them when they come, but as most of us have full time jobs too, we have to accept the fact that we can’t be out there ripping it up as much as we might like.

So it makes sense to ensure that we are maximising our precious time on the water by being as fit for it as possible. And that’s where kettlebells come in pretty handy…

Many surfers and other board sports lovers are by nature a little anti-‘being indoors too much’ so the idea of going from the office to the gym can be more than a little painful. Many will go begrudgingly because they feel they should and realise they need to stay in shape, but the love for sports that get you right out there in the elements means they are far happier in the open air. So the portability of kettlebells is a big plus – throw them (well, don’t actually throw, but you get my point) in the back of the van (gotta have a surf van, but car will do) and take them to the beach or park for a workout, rather than cooping your primal self up in a sweaty gym!

Surfing requires a heady mix of strength, power, endurance, mobility, stability, balance and fluidity that can all be perfectly developed using a properly constructed kettlebell program.

The first hurdle a surfer has to contend with is a hard paddle out back in the first place. So you are going to need a strong back and shoulders, mobility through the shoulder girdle, a healthy rotator cuff and of course the heart and lungs to keep this all going as you battle it out past the white water.

Kettlebells make working the posterior chain a natural step, the basic swing strengthens the entire back side of the body, whilst also developing endurance by getting the heart pumping. Moving into snatches, and you have an even more powerful exercise for the surfer, as you strengthen and stabilise the shoulder and shoulder girdle at lockout, and the workload becomes even more intense.

A great way to condition yourself for the paddle out would be a 10 minute snatch test. Perform 10 reps on each side, resting between sets as little as you can but as much as you need, for a total of 10 minutes. Count your reps performed in the time period and aim to beat your number next time! The aim here is to ultimately rest as little as possible to get maximum reps in, so staying fluid and relaxed while working hard is key – again a great crossover, as paddling out into big sets you need to keep calm and focussed.

In addition, great exercises for paddling would include a supine KB pullover – lying on your back, feet flat and knees bent, hold the KB at your chest, arms almost straight, and drop the arms, hinging at the shoulders not the elbows, overhead almost to the floor, then return to the start position. Go as heavy as you can on this, or try one smaller kettlebell in one hand and alternate.

Flexibility and stability in the shoulders can be developed with the snatch, and also the windmill when the kettlebell is held in the upper hand – this is a vital exercise in the surfer’s armoury as it strengthens the mid section while under torsion, providing a 3 dimensional approach to ‘core’ training that is so often overlooked in more conventional training.

So, you’ve made it out back, and your watching the sets roll in. You pick a wave and you have to sprint like mad to catch the bloody thing. So you are going to need some serious reserve capacity in that cardiovascular system to manage it. So ensuring you are performing hard, intense intervals in your training program. The snatch-test approach mentioned earlier should do the job nicely – but you could also consider adding in some shorter, even more intense intervals in addition. Try a heavier kettlebell than you use in the snatch test, and perform tabata intervals (20 s work, 10 s rest) for 4 mins total.

Next comes the ‘pop up’. Explosive power, co-ordination and balance all come together in one fluid movement, and you will find that a core of steel will give you a significant advantage. Of course, there is no substitute for practicing the actual drill, so you could get yourself an ‘Ollypop’ towel and physically practice the ‘pop’ as part of your warm up. But in addition, you should include Turkish get ups (which are also great for the shoulders) as well as windmills as already mentioned. V sits with the kettlebell going through the same overhead motion as the pullover are also great, you can pull the knees in to your chest, or, taking it further, have the arms and legs straight and ‘pike’ up to centre.

Renegade rows are a staple favourite in any training plan as they are great for the core and the upper back, so these have got to be in a surfing fitness plan for definite! Combine with some press ups in the same position, either alternating each rep (row, press up, row, press up) or doing a set of one then the other. A bottoms up kettle bell low plank is also a good one to throw in for good measure.

So, you’ve mastered the pop-up and you’re up and surfing! Front squats are a great exercise for the pop up and also for the ride itself, as they load up the core while developing leg strength. Squatting rock bottom is the key – once you have the mobility and strength to squat rock bottom with added load, you will feel how ‘free’ your legs feel and how you can surf fluidly with more ease and less effort. Single leg squats & deadlifts are also key exercises to include.

Training barefoot or in minimal shoes means throughout the entire training session we are strengthening up our feet – and while surfing, the feet are working hard to direct your bodyweight effectively into the board so you can turn and ride smoothly. I personally love to wear my Vibram Five Fingers as much as I can, not just for training – and as much as I hate wearing wetsuit boots unless I absolutely have to (i.e. my toes would otherwise drop off with the cold!) I think one of the reasons I love them so much is that they look a bit ‘webbed’ and remind me of being on the water! I have noticed that my toes have literally come alive since wearing them, and my feet are so much stronger. This has such an impact on how well you can control the board – it makes it worth the funny looks I get at the supermarket!

The beauty of surfing is that you are compelled to stay out as long as the conditions are firing, and having a solid level of fitness means you won’t need to be cutting your sessions short as you haven’t got enough in you to keep going. Making the most of days when the swell isn’t pumping, and pumping some cast iron kettlebells instead, means you can jump in when the conditions call for it and make the most of every second!

Caroline is a Personal Trainer, Yoga Teacher and Kettle bell Instructor based in the UK.

For more exercise, fat loss and kettlebell secrets and tips sign up to my mailing list (and claim your free report): http://kettlebellebody.blogspot.com or join the member site for LOADS of free fitness and fat loss resources: http://carolineradway.ning.com

Article Source: http://EzineArticles.com/expert/Caroline_Radway/228704

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Filters and Pumps For in Ground Pools – Quick Buyers Guide

When you own an in-ground swimming pool, you also need to own certain equipment in order to keep your pool safe for swimming. Filters and pumps for in-ground swimming pools are two extremely vital pieces of such equipment as they will operate together to remove many types of debris and contaminants from the water. By doing so, in-ground pool filters and pumps will not only help to keep your pool water crystal clear, they will also help to keep the water safe for your swimmers by removing invisible contaminants such as bacteria and other potentially harmful microorganisms. It is therefore easy to understand why every pool must be fitted with a pump and filter. Swimming pool removal Sydney job is fairly simple, although machinery is required.

In-ground swimming pool pumps participate in the above-mentioned functions by circulating the pool water through the filtration system. In-ground pool pumps require electricity to operate and will typically run somewhere between 6 and 24 hours per day, depending on the particular pool owner’s needs and preferences. Naturally, running a pump less often will save on electricity, but it’s still important to run your pump enough to keep the pool water clean. Some in-ground pool pumps come with timers which make it easy and convenient to set the devices to work for a specific amount of time each day.

In-ground swimming pool pumps are available in a wide variety of different models, including numerous models from top brand names such as Hayward, Pentair and Sta-Rite. High quality pumps for in-ground swimming pools will feature a good energy efficiency rating, allowing for energy savings as well as energy cost savings. Other great features to look for when purchasing in-ground swimming pool pumps include quiet operation and durable, corrosion-proof construction. By selecting a reliable model with the above features, you will be able to enjoy many years of dependable, quality performance from your pump.

While pumps for in-ground swimming pools circulate water, it is the filters which actually remove debris and contaminants from the water. In-ground pool filters are available in three types, distinguished by the type of medium used to trap debris particles within the filtration unit. These three types are sand filters, cartridge filters and diatomaceous earth (DE) filters. Although all three categories of in-ground swimming pool filters will provide good filtration and help to keep pools clean, some provide better filtration than others.

Not surprisingly, sand-based filters for in-ground swimming pools use sand as their filtration medium. These units contain sand beds through which the pool water is propelled by the action of the pump. While clean water is able to pass through the sand beds, debris particles and contaminants as small as 20 to 40 microns are prevented from penetrating the sand and thus remain trapped in the filter. Sand filters for in-ground pools have been available for many years and are widely used by residential pool owners. In order to keep these filters clean, they require periodic backwashing.

Cartridge filters are also available for use by residential pool owners. These in-ground pool filters use cartridges made from a fibrous paper material to filter contaminants out of pool water. Cartridge filters for in-ground pools can filter out particles as small as 10 to 15 microns in size and put less strain on in-ground pool pumps as they operate at a lower pressure. Cartridge filters for in-ground swimming pools also have a larger surface area than sand in-ground pool filters, which means that they become clogged less easily. Cartridge filters are also easier to clean as they do not require backwashing and simply need to be washed with a standard garden hose from time to time.

The third category of in-ground swimming pool filters is comprised of diatomaceous earth filters. Diatomaceous earth is a porous powder made by crumbling the fossilized exoskeletons of hard-shelled algae called diatoms. DE filters for in-ground swimming pools offer the most effective filtration of all three types of filters, trapping particles as small as 2 to 5 microns in size. Although the diatomaceous earth in DE in-ground swimming pool filters needs to be replaced occasionally, diatomaceous earth is relatively inexpensive to purchase. Due to their low cost of operation and superior filtration, DE filters for in-ground pools are growing in popularity every year.

When purchasing filters and pumps for in-ground pools, it’s important to decide which of the above filter types will best suit your particular needs and preferences. In addition, when shopping for in-ground swimming pool filters and pumps, you will need to take the size of your pool into account. It’s extremely important to purchase a pump with the capacity to handle the volume of water in your pool. Otherwise, the pump and filtration system will not work as effectively as they should and the cleanliness of your pool water will suffer. As a result, it’s always a good idea to ensure that you know what your pool needs as well as what you are looking for prior to starting your search for new in-ground pool filters and pumps.

Michael Peterson is an experienced specialist in pool supplies and products. He describes a variety of pool filters and pumps for in-ground swimming pools. This guide helps homeowners make an informative decision and chose a suitable in-ground pool filters and pumps. http://www.intheswim.com

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Things Worth Considering Before Deciding on an Event Venue

Rice Paper Sister served another memorable lunch inspired by Asian restaurants Southbank. Organizing an event implies confronting many decisions. Thus, choosing a venue, catering and assuring pleasant experiences, definitely sounds intimidating. The earlier the better, beginning to search based on your budget, space requirement and estimated event size is ideal. Booking before 4-6 months gives you enough planning time. For exclusive party event venue hire Melbourne can plan your party ahead of time.

Putting all these together, finding the right venue for your event or meeting may be daunting and also time-consuming. Here are six tips to focus your decision-making in venue choosing.

1. Location

This is the key factor in choosing a venue for the meeting. The location you choose should be based on your attendees’ convenience and should facilitate free parking or easy transport links. However, the dedicated meeting venues stay focused to meet your needs and also consider outdoor space.

2. Budget

Researching is inevitable, yet before initiating your research, arrive at a budget so that you can keep that at the line and avoid getting tempted to expensive venues. Take care that you also do not consider very cheap venues as it may require compromising on services or you will be hit with hidden costs later while settling the bill. Choose a venue with great facilities, good value, service and food. Read testimonial of customers and without fail check the credentials. If the venue has acquired industry awards recently, it indicates quality venue.

3. Services and Facilities

Good venues provide great services and facilities as their regular norm. You can also expect benefits as an integral part of a package including meeting equipments, syndicate and meeting rooms, stationary, technological support, creative toolkits for the meeting and refreshments. Your delegates may also require accommodation if they are coming from distance, so check if your venue can provide accommodation.

4. Space

Ascertain the event venue meets your needs. An intimate venue is required for smaller meetings so that it suits your needs. However, if your event is large, consider a venue featuring breakout rooms, ample meeting space, accommodation, restaurants, leisure facilities and outside space.

5. Response Times

On narrowing down your event venue, consider the response time taken by the sales team of the venue to contact you. This will give you an indication of their service. Also consider a visit before booking the venue. There is a need to check in person about the location and the requirements before giving a shot.

6. Site visits

On visiting a site, consider these things:

· The welcome from reception you receive and ensure all your delegates will receive typical response.

· Check if the venue is well-kept, tidy and clean.

· Car parking facility availability, is it free or if it is full.

· The behavior of the staff is very important, see if they are welcoming, warm and friendly.

· Is there enough space outside so that it can be used during the break-our sessions.

· Does the conference and training facility fulfill your needs and are there essential equipments.

· Can you eat there and are you allowed to sample food, meet chef and discuss menu choices before booking.

If you have planned an event but don’t exactly know how to go about it, go to conference venues Torquay, they provide the perfect conference venues Surf Coast.

Article Source: http://EzineArticles.com/expert/Karen_K_Williams/812525

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