Core Muscles are Essential to the Golf Swing

Core muscles, which include the abdominals and the low back, are essential to the golf swing to create power. Strengthening the core can be done with simple plank exercises. To learn how to do these and other golf-specific exercises click here…

Plank exercises can be done almost anywhere at any time. Performing plank exercises on a regular basis will help strengthen muscles to improve golf swing and prevent injury.

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Lie face down on the floor and get up into a push-up position.  You can also use forearms and toes to push your body up off of the floor balancing only on your forearms and toes. Contract your abdominal muscles while keeping your head, neck and shoulders aligned with hips and legs. Hold position for 10 seconds working up to holding position for 60 second

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Doing plank exercises can help you maintain stronger posture in your set up.

To learn how to do these and other golf-specific exercises click here…

Karen Palacios-Jansen is an LPGA Teaching Professional and Certified Personal Trainer.  She developed Cardiogolf, a golf-specific fitness system available at KPJgolf.com.

 

What is Aerobic Exercise and Why Golfers Should Do It

Aerobics-The Facts:

For an activity to qualify as aerobic, two factors must be present. First, the activity must last at least 20 minutes. Second, you have to increase your heart rate to at least 70% of your maximum rate during the 20 minutes.

Cardiovascular Benefits:

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently.

Additional Benefits of Aerobic Exercise: In addition to cardiovascular benefits, other benefits of aerobic exercise include:

  • Control of body fat: Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.

 

  • Increased resistance to fatigue and extra energy

 

  • Toned muscles and increased lean body mass

 

  • Decreased tension and aid in sleeping

 

  • Increased general stamina

 

  • Psychological benefits: Exercise improves mood, reduces depression and anxiety.

 

  • Keep excess pounds at bay: Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.

 

  • Increase your stamina: Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.

 

  • Ward off viral illnesses: Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

 

  • Reduce health risks: Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

 

  • Manage chronic conditions: Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.

 

  • Strengthen your heart: A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

 

  • Keep your arteries clear: Aerobic exercise boosts your high-density lipoprotein (HDL), or “good,” cholesterol and lowers your low-density lipoprotein (LDL), or “bad,” cholesterol. The potential result? Less buildup of plaques in your arteries.

 

  • Boost your mood: Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

 

  • Stay active and independent as you get older: Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.

 

  • Live longer: People who participate in regular aerobic exercise appear to live longer than those who don’t exercise regularly.

Pitch it Close

Pitching Essentials
A pitch or pitch shot, usually played with a highly lofted club like a pitching or sand wedge, is designed to go a short distance with a high ball flight to land softly on the green.

Here are some basic fundamentals to help you become a better short game player.

1. Stance is narrow and open
2. Weight favors the target foot
3. Hands, arms, and shoulders form a triangle with the hands ahead of the ball at address position
4. Hinge your wrists on the backswing
5. Weight is retained on target foot
6. Accelerate your swing on the downswing, keep hands moving
7. Keep your target side firm as you finish swing
8. Distance determines the length of the swing

KPJ Golf Monthly Newsletter

Cardiogolf-Shape Up Your Swing, Trim Your Score* Get the physical edge to take your game to the next level. *Cardiogolf Fitness Program is a great way to improve your golf swing while you burn calories, tone muscles & increase your flexibility.*Practice in the privacy of your own home. *Improve your swing, get in shape & burn calories in just 30 minutes a day. *Designed by LPGA Teacher of the Year Karen Palacios-Jansen
Coming Soon-Swing Analysis by KPJ Get your swing analyzed by LPGA Teacher of the Year Karen Palacios-Jansen. Simply send a video of your golf swing to Karen and she will send you swing and practice recommendations on a DVD that you can view in the privacy of your own home. E-mail Karen for more information at Karen@swingbladegolf.comSe Habla Español
Pitch it ClosePitching EssentialsA pitch or pitch shot, usually played with a highly lofted club like a pitching or sand wedge, is designed to go a short distance with a high ball flight to land softly on the green. Here are some basic fundamentals to help you become a better short game player. 1. Stance is narrow and open2. Weight favors the target foot3. Hands, arms, and shoulders form a triangle with the hands ahead of the ball at address position4. Hinge your wrists on the backswing5. Weight is retained on target foot 6. Accelerate your swing on the downswing, keep hands moving7. Keep your target side firm as you finish swing8. Distance determines the length of the swing Putting Off the FringeRead the Fringe when Putting Off the Green Putting from off the green is often a much better choice than chipping or pitching the ball, especially when the grass is cut low. Remember to hover the putter slightly off the ground so that you don’t catch grass on your backswing and make sure you hit the ball firm enough to roll it through the taller fringe grass. Most people only read the green and overlook the fringe. You need to not only read the green for speed and break, but read the fringe as well. Golf FitnessTake Care of Your WristsWrist injuries are common in golf. Overuse and poor technique are usually to blame. Improved swing technique and physical fitness can help you prevent these injuries. Visit www.golffitness-magazine.com for exercises and tips on how to stretch and strength your wrists. Send Karen your questions and comments- Karen@swingbladegolf.com

Is Your Golf Game Dying of Thirst?

Fatigue, as a result of dehydration, can often cause a “blow-up” on the back nine. Dehydration not only affects runners and professional athletes, it affects all of us in subtle ways regardless of the physical condition we are in. It is most noticeable on the golf course in the heat of the summer but it can sneak up on you on the cooler days too. Electrolyte replenishment can help defend against fatigue and help you play your best golf.

Whether you are a low handicapper playing in a tournament or a high handicapper playing with friends, four hours on the course is a long time. Without water, combined with electrolyte replenishment, fatigue will get the best of you on the back nine. When you prepare for your round make sure you consider a hydration plan that includes a sufficient amount of water (16 to 24 ounces per hour is recommended) and electrolytes in order to prevent fatigue so that you can finish strong.

Here’s a very simple rule of thumb drink 4 to 6 ounces of water every three holes.

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