Category Archives: Energize Your Game

Should I Exercise When I am Sick?

The good news is that we are officially past the peak flu season. The bad news is there is a ‘second wave’ flu going around according to the CDC.  Ugh, and lucky me, I think I got that second wave flu last week.  But, I am on the mend, and ready to get back on course and in the gym.

Deciding whether or not to workout, if you don’t feel, well can be a difficult decision. You want to stay in shape, but you don’t want to make yourself more sick either.

Here are a few guidelines from the Aerobic and Fitness Association of America to help you make the decision of whether or not to work out.

  • First, check with your physician to see if it is safe for you to exercise while you are sick.
  • Consider others: if you are contagious, you should probably skip going to the gym where you could contaminate other people.
  • Consider the risks of exercising while you are sick. One major risk of exercising while you are sick is heatstroke and heat exhaustion. When you are sick or feverish, the body doesn’t deal with overheating as well as usual and therefore you run an increased risk of heatstroke, which can be fatal.
  • Another major risk factor of exercising when sick is the potential of developing a viral infection. According to David Schechter, M.D, sports medicine specialist, viral infections can lead to heart failure and even death. Although, this condition is rare, it is best to avoid overexerting yourself.

Exercising when you are sick may make your condition worse. If you have bronchitis, for example, according to Dr. Schechter, the stress of exercise, and the temporary dip in the immune system that has been documented to occur with strenuous exercise, could lead to a worsening of the bronchitis or the development of pneumonia (a serious lung infection).

Use common sense when you are sick and are considering working out. Avoid exercise when you have a fever, muscles aches, shakes, chills or vomiting. These symptoms are often present with a viral or bacterial infection is at its peak.

Although a quick workout while you are sick may be a temporary “pick me up”, but avoiding exercising while you are sick may be your best bet to a speedy recovery.

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Would you change the way you eat if you knew certain foods could help you play better golf?

Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even keep your blood pressure down to help you keep your cool after a bad shot.

Stay On-Course with Your Health and Wellness:
Cardiogolf recently teamed up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

My favorite snack on the golf course is the Plant Pro Bar.

The gluten-free Plant Pro Bar packs the power of Moringa and 15 grams of protein in one convenient bar. Featuring Zija’s exclusive Moringa Leaf Protein and 3 other high-quality plant proteins, these bars are perfect for golfers looking for energy on the golf course.

BENEFITS
  • Provides 15 grams of high-quality plant protein
  • Supports lean muscle, energy, and nutritional needs
  • Provides 3 grams of dietary fiber
  • Features the nutritious Moringa Blend (leaf powder, seed cake powder, and fruit powder)
Ingredients: Vegetable Protein Blend (Pea Protein Isolate, Pumpkin Seed Protein, Brown Rice Protein, Moringa Protein Concentrate), Peanuts, Vegetable Glycerin, Organic Tapioca Syrup, Chocolate Coating (Cacao Beans, Cane Sugar, Cocoa Butter, Sunflower Lecithin, Vanilla Beans), Chocolate Liquor, Sunflower Oil, Partially Defatted Peanut Flour, Organic Quinoa, Natural Flavors, Moringa Blend (Moringa Leaf Powder, Moringa Seed Cake Powder, Moringa Fruit Powder), Sea Salt.

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Spring Up Your Game-Chipping and Core Work

Although the task of chipping may not seem like a highly athletic activity, the more fit and athletic you are the smoother and more accurate you can chip.

Click here to view Karen’s chipping drill from Golf Channel Academy

In order to chip correctly, you need to bend from your hip sockets and hold your spine angle throughout the stroke.  If your core is weak and inflexible, then you will inevitably stand up through the shot and end up flipping at the ball with the wrists, without much control.  When your core is strong and flexible, you will be able to maintain your spine angle and control the distance with your body rotation-a much more reliable method of chipping than trying to scoop or flip the club with your hands.

Try this Chipping and Core Workout…

Warm up to activate golf muscles-

 

Push-ups to active core and improve upper body strength-

Bridge for core and glute strength-

Triangle Pose for consistency and to challenge your balance-

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf. 

Click here to see my favorite training aide. 

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Why Golfers Should Be Doing Core Strengthening Exercises

When most people think of exercise for golf, they think of doing a few stretches and maybe walking, to build endurance. Flexibility and endurance is important for golf, but these types of exercises don’t work on your core muscles; those muscles that are deep within your abdominals, back and hips.  Neglecting your core muscles can increase your chances of injury if you practice or play a lot of golf.  Due to the repetitive nature of the golf swing, you’ll end up over-using the wrong muscles risking injury.

The American College of Sports Medicine recommends that all adults do some sort of  functional fitness training — core-strengthening exercises that mimic everyday activities, such as bending and lifting — in addition to cardio conditioning.  For golfers, functional fitness should strengthen muscles used in the golf swing as well as mimic golf swing moves.

According to the ACSM ‘functional fitness training” is recommended for two or three days per week. Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities to improve physical function and prevent falls in older adults.

For golfers, functional fitness involves  integrating the demands of playing golf (not only walking or carrying a bag , but bending to tee up a ball, lunging to get in and out of bunkers, and balancing on unstable surfaces such as in sand or on a sidehill lie) and the movement patterns of the golf swing (rotation, stability, speed and balance).  The golfer is rotating almost every joint and muscle in the body as well as stretching through a full range of motion while maintaining balance along with speed, so you’ll want to incorporate exercises that require you to use several muscle groups in one fluid movement. This will strengthen and develop the muscles in the back, abdomen, pelvis, and hips, and promote stability and flexibility — all essential for swing the golf club more efficiently.

Check out these core exercises for golfers. 

 

Congratulations on completing the Cardiogolf/Orange Whip 1000 Practice Swing Challenge!

 To get your own Orange Whip trainer visit www.OrangeWhipTrainer.com and enter the promo code CARDIOGOLF to receive a $10 discount.

The challenge is straightforward-simply make 1000 practice swings with your Orange Whip Trainer over the next 30 days to improve your swing technique and increase clubhead speed.

Congratulations on completing the Cardiogolf/Orange Whip 1000 Practice Swing Challenge! Almost everyone in challenge that I have talked to has seen improvement in the rhythm, tempo and range of motion of their golf swings.

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or putting for 5 minutes everyday will get you playing better than practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to beat balls on the driving range.  Secondly, the long practice sessions usually lead to fatigued swings and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Practice something about your game everyday.

Congratulations! You  have completed over 900 swings over the course of a month. The amount is not the point, the point is to be consistent with your practice; take a few minutes out of your day to work on your golf swing and get some exercise.

Click here to start the Challenge again!

Cardiogolf/Orange Whip 1000 Practice Swing Challenge

To get your own Orange Whip trainer visit www.OrangeWhipTrainer.com and enter the promo code CARDIOGOLF to receive a $10 discount.

The challenge is straightforward-simply make 1000 practice swings with your Orange Whip Trainer over the next 30 days to improve your swing technique and increase clubhead speed.

Today

Just do it.  Sometimes you just have to bite the bullet and do things you don’t feel like doing.  It is easy to skip exercise because you are tired or you have other things to do, but don’t do it.  If you can’t do it every day, don’t punish yourself and give up. Just do it the next day. If you do 30 practice swings a day for 30 days, you’ll have done almost 1000 swings and be on your way to grooving a consistent swing.
Cardiogolf/Orange Whip 1000 Practice Swing Challenge

The challenge is straightforward-simply make 1000 practice swings with your Orange Whip Trainer over the next 30 days to improve your swing technique and increase clubhead speed.

You can do this on the driving range or golf course, or you can simply make practice swings in your garage or living room at home with the Orange Whip Trainer, a few minutes a day (just make sure that you don’t whack the ceiling or walls!)

Break it Down-make 30 practice swings a day for 30 days and you will have made 900 swings over the course of a month.  Okay, so it is not exactly a 1000 swings, but close enough (if you really want to get technical, you’ll have to take 33.3333 swing per day to reach 1000 practice swings).  The amount is not the point, the point is to be consistent with your practice; take a few minutes out of your day to work on your golf swing and get some exercise.
Take the challenge with me.  Post a note  on my Facebook page letting me know that you are up for the challenge.

Feel free to post pictures of yourselves practicing.  I will post reminders and more tips this month to help you achieve your goal of 1000 practice swings this month.