Category: Golf Fitness

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Golf Fitness

Two Areas of Fitness to Improve Your Golf

By Shooting 90

Many of us do not get enough exercise in our lives. The most handy excuse we give is that we simply do not have enough time in our busy lives. In reality, we probably lack the required discipline and desire to lead as healthy of lifestyles as we should. It may be unrealistic to think we will implement a full blown golf fitness program. Most amateur golfers simply do not have this level of commitment to their golf games.

There are two areas of personal fitness that golfers can focus on with little time commitment that will have the most positive impact on their game, flexibility and endurance. Lifting weights is not one of them. Big muscles do not directly translate into hitting the ball farther and certainly aren’t required for a consistent swing. Hitting your shots farther is achieved by increasing your clubhead speed. Otherwise beanpole sixteen year olds could not hit 300 yard drives.

Flexibility is key in getting the proper rotation and turn in your golf swing. Many high handicap and beginner golfers do not have enough rotation in their swing. They compensate their lack of rotation by either swaying and swinging too much with their arms. Both of these actions can lead to an over the top, outside to in swing which often results in a slice. Full rotation in your golf wing is beneficial in creating a consistent, inside to out swing.

Increasing your flexibility will make it easier to increase your rotation in your swing. While stretching everyday is ideal, increased flexibility can be realized by stretching as little as twenty minutes three times a week. Pilates and yoga are two of the most popular methods to stretch today. The benefit of Pilates or yoga is that in addition to increasing your flexibility, both also strengthen your core muscles (without lifting weights!). A strengthened core promotes better balance which helps with consistency in your swing.

Endurance is an area of fitness that most amateur golfers overlook. It is especially overlooked by those who ride a cart. Why do I need to worry about endurance when I don’t even walk my round? You’d be surprised how many golfers tire by the end of their round because they’re simply not in shape. Walking more throughout your day is a great way to build your endurance and improve your overall fitness. The easiest way to increase the number of steps you take a week is to begin walking your golf round. Walk using a pull cart instead of riding a powered cart. There are also many other areas of your life you can increase your walking. Take the stairs instead of the elevator. Do you have a dog? Take him for regular walks. He’ll love you for it and you’ll be creating a healthier you.

Take at least a total of an hour a week to stretch your body. Find ways to include more walking in your daily life. Your golf game will thank you for it.

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Golf Fitness

Exercise Your Way to Better Golf

By Shooting 90

As always, check with your doctor before beginning any exercise program.

Most high handicap golfers could improve their swing and score by exercising regularly. While not required to enjoy golfing, a regular exercise program will increase your strength and flexibility thus adding distance and accuracy to your shots.

There are many golf fitness programs on the market specifically geared toward improving your golf game. Most of these programs provide exercises that strengthen and stretch the muscle groups used during a golf swing. Targeting these muscle groups can take a good golfer’s game to the next level. While these golf specific exercise routines can also benefit the high handicap golfer, I’m not convinced they’re necessary for the vast majority of high handicap golfers to reach shooting 90.

I would argue a general exercise program would be more beneficial to the high handicap golfer in both general health and shooting bogey golf. A large number of amateur golfers probably do not regularly exercise. Going from doing nothing to regularly performing a golf specific exercise program may not be sustainable.

A general exercise program will help control your weight, combat high blood pressure and diabetes, boost your energy, promote better sleeping and even improve your sex life. A good overall exercise routine will target flexibility, strength and endurance. Improvement in these three areas translates into a better, more powerful golf swing and more energy towards the end of your round.

Having more muscle flexibility means you’ll have a more complete, fluid swing. You will be able to more easily rotate your torso through your backswing and follow through. Greater flexibility is achieved through stretching your muscles on a regular basis. There are many stretching programs available today. The one I use is Stretch Max with Cathe Friedrich. It is a sixty minute DVD that is divided into three twenty minute segments. One segment involves just an exercise mat, the second uses a stability ball and the third utilizes resistance bands. I rotate through the segments doing a different twenty minute segment twice a week.

While muscle strength isn’t the major determining factor in golf shot distance, generally speaking adding muscle strength will add yardage to your shots. There are several different methods available for strength training. Most people either use machines or free weights. Different locations are also an option – you can join a gym or workout at home. I use the Weider Pro 4850 which is a relatively inexpensive but fully functional home gym. Unfortunately it is no longer made but the Body Solid EXM1500S, although a bit more expensive, is a quality home gym. The book The Great Home Gym Handbook does a nice job of explaining home gym exercises and helping you create a strength program. I strength train for thirty minutes twice a week.

Cardiovascular exercises help build your endurance and give you a highly level of energy for a longer period of time. As with the other areas of an exercise program, there are almost endless ways to work your cardiovascular system including dancing, kick boxing and running. Walking is the easiest method while still being beneficial. You can start by walking the course during your round. Build on that by taking a few evening walks during the week with your spouse, significant other, or dog. Try to work your way up to a 5 km (3.1 mile) walk with a brisk pace.

Hopefully you will consider implementing an exercise program today. Please do not use the excuse of not having any time. Your health is too important for that. As I have explained in this article, I spend roughly two and a half hours a week exercising. Most of us could easily cut two and a half hours a week out of our TV watching schedule. Your golf game will see improvement from regular exercise.

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Golf Fitness

The Benefits of Walking Around (of Golf)

By Shooting 90

I’m not sure of the exact breakdown, but golfers who ride in a cart substantially outnumber those who walk. I guess I should not find this surprising in our society. In my opinion, there are very few benefits riding in a cart will give you over walking.

You can complete a round in less time by riding a cart if you are playing alone. However, there is significantly less time saved when playing in a foursome. Besides, what’s your hurry?

Since most carts have roofs, you will stay drier in rainy conditions by riding a cart. You will still get wet when playing your shots, and once you’re wet you’re wet, this is not a huge benefit.

The last benefit of riding in a cart, and the biggest one in my opinion, is that it allows people who may not physically be able to walk a complete round to still enjoy the game they love. This post is to those of us who are physically able to walk the course to rethink riding in a cart and consider the benefits of walking.

The most obvious benefit of walking is a healthier you. The length of an average 18 hole golf course is around three and a half miles or five and a half kilometers. Since we all tend to zigzag around the course a bit, plan on walking over four miles or six and a half kilometers for 18 holes. Walking can lower your bad cholesterol, raise your good cholesterol, lower your blood pressure, reduce your risk of diabetes, help manage your weight and keep you fit.

Besides the health benefits, walking instead of riding in a cart also benefits your golf game.

First, you can set your own pace. Unless you are playing alone, you will likely have another golfer sharing your cart. Many times the other golfer will be next to you waiting in the cart when you are preparing to shoot. This instinctively creates a rushed feeling and more tension in your golf swing. By walking, you still get the social enjoyment of playing with a group, while being able to set your own pace for each shot.

Setting your own pace will create more consistency in your pre-shot routine. I’m not a fan of a long pre-shot routine, as 15 to 20 seconds is plenty long enough, but you do want the same routine every time. Walking enables you to take the time, every time, for a consistent pre-shot routine.

When you walk, you’ll never be stuck with the wrong club. Many times when riding a cart with a partner, you’ll grab a club for your upcoming shot before taking a good look at it. The thinking is you can save some time by having your partner take the cart to their next shot. Does this give you enough time to properly judge your lie, the wind, or your target? Many times it may but there will be times when you wish you could change clubs but go ahead and hit the wrong club anyway. Proper club selection is crucial for every shot. Hitting the wrong club can easily lead to a big score on a hole for a high handicap golfer.

Try walking your next round instead of riding in a cart. You will feel better physically and see benefits in your golf game.