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.

Is Golf Making You Fat?

For every additional 30 minutes you spend driving in your car, you increase your chances of becoming obese by three percent, studies say. Although that may not seem like much, but within a few years, it could mean an additional 10 to 30 pounds. Add this to the time you spend sitting in a golf cart while you play golf and you could argue that playing golf could be making you fat.

Hitting a ball every five minutes with bouts of rest in between sitting in a golf cart is not considered appropriate exercise to lose or even maintain weight. Unless you are running to your ball from your golf cart and taking five practice swings before each shot, you are not getting enough exercise.

Playing golf requires a great deal of concentration and may be mentally draining, but swinging a golf club does not require a large amount of energy output. In golf, the energy output is primarily anaerobic (without oxygen) as opposed to running or swimming that are primarily aerobic exercises. Golf is considered a short-term energy sport using energy from the body that does not require oxygen, so you are not burning a lot of calories while you play golf.

Eat a hot dog at the turn and have a couple of beers and nachos after your round and you may actually be in taking more calories than you are burning. To get the recommended amount of exercise you will have to supplement playing golf with real exercise. Consider starting a golf-specific workout to kill two birds with one stone: work on your golf game and get some well needed exercise.

A well-rounded golf specific workout combines three components:

1. Cardiovascular Training

Walking is one of the best activities people of all ages can do to improve cardiovascular conditioning. Begin your program by walking at a brisk pace for 30 minutes gradually increasing your time to 60 minutes. Walk at the fastest pace you can comfortably to carry a conversation, or try to walk fast enough to reach your target heart rate (55 percent to 90 percent of maximum heart rate). You can calculate your maximum heart rate by subtracting your age from 220 then multiplying that number by 80 percent. The ACSM recommends that adults do minimum 20-60 minutes of aerobic activity 3-5 times a week.

Incorporating interval training into your program will help you increase your aerobic capacity. Walk as fast as you can for two minutes, followed by one minute of slower walking. Repeat this sequence 10 times for a total of 30 minutes of interval walking. Also try lifting your arms over above your head for two paces and then back down for two more while you walk to increase your heart and increase aerobic capacity.

2. Strength Training

Strength training or resistance training as it is sometimes called makes you stronger, to hit the ball longer and more consistently. Whenever one of my female students asks me how to get more power in their swing, I take them to the gym to show them exercises to increase their strength especially in their arms and hands, shoulders and torsos. The stronger you are, the faster you can swing the club, which in turn will give you more clubhead speed for more distance.

Essential muscles to develop for the golf swing:

* Abdominal muscles, external oblique muscles and legs: Strengthening these areas provide support for good posture at address and balance throughout the swing.

* Forearms and wrists: Strong hands and arms are important to be able to hinge the club properly on the backswing and hold the angle on the downswing for solid contact at impact and increased clubhead speed.

* Strong upper backs and shoulders: Developing the rhomboid, trapezoid and deltoid muscles allow maximum torso turn to get into the correct position at the top of the swing. Ideally, there should greater upper body turn then lower body turn at the top of the swing.

Strength training can help increase clubhead speed, but added strength will also benefit your short game as well. When your hands and wrists are strong, you will have greater motor control to help you with your touch around the greens.

3. Flexibility

Flexibility is the third key to a golf specific workout that will help you shave shots off your score. To swing a golf club effectively and consistently you need flexibility in all parts of the body. If your muscles are tight, you will be restricted how far you can turn back away from the ball and compromise your technique to get power. Tight muscles also slow motion needed to generate clubhead to get the ball airborne.

Adding golf-specific stretches can help in the following areas:

* Improve posture

* Prevent muscle soreness

* Increase range of motion to achieve a complete shoulder turn and more clubhead speed* Reduce risk of injury

Spending time in the gym will not only shape up your body, but will help trim your score and could keep off those unwanted pounds.

Visit www.cardiogolf.com for more golf-specific exercises.

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