Golf Fitness Magazine Tips and Advice

Golf Fitness Magazine

Ask Karen Palacios-Jansen, GFM Managing Editor

Question:

My left arm folds a lot in the backswing, despite doing some stretches, it’s not as straight as I would like it to be. How can I keep my arm straight?

Answer:

If your tendency is to bend your left arm at the top of the swing, it may be because you are not properly hinging your wrists on the backswing. When the grip lies in the left hand palm, it restricts your ability to hinge your wrists, so you end up hinging your elbows instead. It is almost impossible to keep your left arm straight, even if you are flexible. . Take care to check your grip to make sure that it is in the fingers of the left hand and not the palm.

Be cautious not to let the thumb of the left hand go straight down the shaft or over to the right of the shaft. This is a very weak grip that will inhibit the hinging of the wrists . It may feel comfortable, but it won’t be effective.

Visit Golf Fitness Magazine for golf fitness tips from Karen and many other experts.

KPJ Golf Fitness Challenge-

Join me as I do something every day to improve my fitness to play better golf.  I always tell my students that it is better to do some movement every day, even if it is just for a few moments, than to wait for the days where you have an hour or two to workout.  Those days hardly ever happen.  This week I did a boot camp workout, hit range balls and did sculpting exercises to tone muscles.  Tell me about your daily exercise to improve your golf.  Email me your stories of how you fit movement into your life and golf game-KPJ@swingbladegolf.com.

Professional golfers know the importance of athletic development for golf. As a recreational, you may not have the time to train like an elite athlete, but by simply adding a few exercises into your daily routine, you can dramatically improve your game.

I have developed a golf fitness system called Cardiogolf.  It is a program to help people develop endurance, strength, flexibility and balance specific to golf. In my new Cardiogolf DVD, I focus on core exercises specific to golf.

You know you need to exercise for better health, so why not practice your golf swing at the same time.  Cardiogolf-The Core Workout will be available in April.

Check out Cardiogolf behind the scenes.  To order Cardiogolfvisitwww.cardiogolf.com.

 

 

 

 

 

 

 

 

Flex Your Follow-Through

When you think about shaping your body for golf, you probably think you need to hit the treadmill or pump some iron. But one of the main key components to golf fitness is flexibility, which lowers stress levels and gives you a long, lean muscles which work best for golf. When you lengthen your muscles, you are able to make longer movements, swing easier and more efficiently. Also long lean muscles help prevent those short choppy motions in your golf swing which are usually caused by tight and weak muscles.

Adding a few stretches into your daily routine can help improve your game.  Here are a couple of stretches that will help you improve your low back mobility so you can complete your follow-through.

 

Stretches for Lumbar Mobility

KPJ Golf Fitness Challenge-

Join me as I do something every day to improve my fitness to play better golf.  I always tell my students that it is better to do some movement every day, even if it is just for a few moments, than to wait for the days where you have an hour or two to workout.  Those days hardly ever happen.

Email me your stories of how you fit movement into your life and golf game-KPJ@swingbladegolf.com.

To order Cardiogolf visit www.cardiogolf.com.

 

Fitness for the Brain – Golf Can Boost Your Brain Power

If you did not already know it, golf not only challenges your physical skills but also your mental fortitude. Not matter what level player you are, golf can stimulate your brain and sharpen your mind.  So after you watch the Masters, get out and play a few holes yourself…

 

Get a play a few holes to boost your brain...

Golf is a game of problem solving. Every round, every hole, every shot you are faced with a set of problems that you must come up with solutions. What may seem like simple problem-solving tasks like judging the yardage, selecting a club, choosing a target or deciding to lay up or not are great ways to keep your mind sharp and boost your brain power. Here are a few other ways that golf can benefit your mind and body.

Coordination

Playing golf can improve your hand-eye coordination, body movement, fitness and balance. Constant repetition of precise movements trains the body to move better and more efficiently.

Increased Energy

Because your body is in constant motion while you play a round of golf, your brain benefits by the increased blood flow. More blood flow to the brain will boost your energy level and improve your mood as well.

Improved Imagination

Golfers that visualize their shots before they swing are boosting their imagination and creativity. Visualization helps to exercise the right side of the brain where creativity, risk taking and feelings are formed.

Improved Relationships

Many studies show that playing golf can help improve social skills and cognitive function. Cognition refers to a range of high-level brain functions, including the ability to learn and remember information: organize, plan, and problem-solve; focus, maintain, and shift attention as necessary; understand and use language; accurately perceive the environment, and perform calculations.

Who wouldn’t want to improve all that?

KPJ Golf Fitness Challenge-

Join me as I do something every day to improve my fitness to play better golf.  I always tell my students that it is better to do some movement every day, even if it is just for a few moments, than to wait for the days where you have an hour or two to workout.  Those days hardly ever happen.

Email me your stories of how you fit movement into your life and golf game-KPJ@swingbladegolf.com.

To order Cardiogolf visit www.cardiogolf.com.

 

Ease into Pre-Season Training for Golf

For many of you, the golf season will be in full swing within a few weeks. You may be considering starting a golf fitness program to whip you into shape for the upcoming season. Too many older golfers start out doing too much too soon, then get sore or injured, and eventually give up their program.

The key to long-term success is to take your initial fitness level into consideration and be realistic about the time you will have to put into a program. If you haven’t worked out in years, you need to ease into and be consistent with your program to gain benefits.

Whether you are striving to be competitive in your club championship, or simply trying to shave off a few strokes, participating in a well designed strength and conditioning program can significantly improve your performance. Here are a few components of a golf-fitness program to help you start off your season right.

Dynamic Warm up

A dynamic warm up is different than static stretching. The purpose of a dynamic warm up is to elevate core temperature, improve dynamic range of motion and prepare body for vigorous motion.

Cross Crawl to warm up muscles

 

 

 

 

 

Resistance Training

The goal of resistance training or strength training is to improve muscle structure to prevent injury. Typically, golfers are vulnerable to injuries in the neck, low back, knees, hips and wrists. For this reason, it is critical that you strength train in these areas.

Use Resistance Bands to develop strength

 

 

 

 

 

Cardiovascular Training

Although golf does not require a high level of aerobic capacity to play a round of golf, a certain level of cardiovascular conditioning can help reduce fatigue especially during the last few holes of the round. Incorporating 30 to 40 minutes of moderate to vigorous activity per day including jump rope, jogging or bike riding.

Jump Rope to get your heart pumping

 

 

 

 

Flexibility

Range of motion limitations lead to compensations that increase likelihood of injury and reduced performance. To increase functional range of motion, so you can turn better and stay in balance, you will need to incorporate flexibility exercises into your daily routine. Yoga and Pilates are excellent ways to increase flexibility.

Yoga and Pilates help increase flexibility

 

 

 

 

 

KPJ Golf Fitness Challenge-

Join me as I do something every day to improve my fitness to play better golf.  I always tell my students that it is better to do some movement every day, even if it is just for a few moments, than to wait for the days where you have an hour or two to workout.  Those days hardly ever happen.  This week I jogged, hit range balls and did sculpting exercises to tone muscles.  Tell me about your daily exercise to improve your golf.  Email me your stories of how you fit movement into your life and golf game-KPJ@swingbladegolf.com.

Professional golfers know the importance of athletic development for golf. As a recreational, you may not have the time to train like an elite athlete, but by simply adding a few exercises into your daily routine, you can dramatically improve your game.

I have developed a golf fitness system called Cardiogolf.  It is a program to help people develop endurance, strength, flexibility and balance specific to golf. In my new Cardiogolf DVD, I focus on core exercises specific to golf.

You know you need to exercise for better health, so why not practice your golf swing at the same time.  Cardiogolf-The Core Workout will be available in April.

Check out Cardiogolf behind the scenes.  To order Cardiogolfvisitwww.cardiogolf.com.

 

Cardiogolf Warm-Up 101

Use Your Golf Cart to Stretch

Warming up and stretching a few minutes before a round of golf can loosen your muscles and joints to swing freer. Try this simple stretch using your golf cart to loosen up your shoulders, low back and hamstrings.

Facing your golf cart, hold onto the seat handle or top of cart canopy with both hands. Gently bend from your hip sockets, keeping your knees slightly bent and your spine in neutral position. Drop your head between your arms. Breathe as you hold the stretch for 8 to 10 seconds. You can also add a twist by standing next to cart and twisting as you hold cart handle.

These exercises can be done throughout the round to keep you loose and supple.

KPJ Golf Fitness Challenge-

Join me as I do something every day to improve my fitness to play better golf.  I always tell my students that it is better to do some movement every day, even if it is just for a few moments, than to wait for the days where you have an hour or two to workout.  Those days hardly ever happen.  This week I used a weighted ball to tone muscles and work on my swing path.  Tell me about your daily exercise to improve your golf.  Email me your stories of how you fit movement into your life and golf game-KPJ@swingbladegolf.com.

Cardiogolf is the perfect program to help you build fitness as you practice your golf game.Like Cardiogolf on Facebook at Facebook/Cardiogolf

Send your questions and comments to me at KPJ@swingbladegolf.com

 

I teach Golf and Pilates. I am a LPGA Master Professional and Certified Personal and Pilates Trainer