Tag Archives: Endurance

Cardiogolf Daily Dose-Improve Your Lower Body Strength and Flexibility with the Alternating Kick Exercise

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

Although this exercise doesn’t look like the golf swing motion, the ‘Alternating Kick Exercise’ is not only an excellent warm up exercise to do before you play or practice to warm up your legs and glutes, but this exercise also improves lower body and core strength. It will also improve the flexibility in your hamstrings which is key to help maintaining posture in the golf swing.

Alternating Kicks
  • Stand in a modified golf stance. Keep your abdominals muscles tight as you reach your arms parallel.
  • Kick one leg up and reach for your opposite fingers tips.
  • Return to the start position and repeat on opposite leg.
  • Alternate kicks for 8 to 10 repetitions.

Pick up the pace or slow down modify for your fitness level.

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 085

 

Cardiogolf Daily Dose-Vitalize Your Game by Improving Your Endurance

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

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work our golf games and get into shape at the same time.

Practice something about your game everyday. #CardioGolfChallenge

This exercise combines heart pumping exercise to increase your heart rate to improve endurance and rotation to help improve your golf swing.

Watch Karen Palacios-Jansen demonstrate this ‘cardio’ exercise.

Jump with Rotation
  1. Start in a modified golf stance.
  2. Hop or jump and then rotate and squat to one side.
  3. Touch your fingertips to the floor.
  4. Hop or jump back up and repeat rotation on opposite side.
  5. Do 8 to 10 repetitions on both sides.

To modify, squat without the jump.

Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think. In a single round, a golfer will swing an estimated average of 300 swings (including practice swings) and walk seven to eight thousand yards, the equivalent of four to five miles. Swinging a club over and over again twists the neck, back, shoulders and arms unnaturally, the physical stress loads become substantial. Overall fitness and endurance play a critical role in the game. Stronger, fitter, more flexible athletes hit a ball further and straighter, have better touch around the greens and respond better under pressure in the closing holes than do their weaker counterparts.

The term “the wheels are falling off” usually comes mid-round when you start to lose focus and your muscles start to fatigue. One way to alleviate this syndrome, is to work on increasing your endurance or stamina. The definition of endurance is the capacity of something to last or to withstand wear and tear.

Aerobic exercise also known as endurance exercise or ‘cardio’- is when oxygenated blood is pumped by the heart to muscles in the body.

The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. The more you increase your aerobic capacity, the more endurance and stamina you will have on the golf course.

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.

Start by adding short burst of ‘cardio’ exercises into your daily routine to improve your endurance.

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 082

 

 

Cardiogolf Endurance Workout for Golfers

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

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work on our golf game and exercise at same time.

Practice something about your game everyday. #CardioGolfChallenge

Do the Cardiogolf Pre-Round Warm Up Routine.

Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think. In a single round, a golfer will swing an estimated average of 300 swings (including practice swings) and walk seven to eight thousand yards, the equivalent of four to five miles.  Even riding in a golf cart, you may end up walking three to four miles.

Swinging a club over and over again twists the neck, back, shoulders and arms unnaturally, the physical stress loads become substantial. Overall fitness and endurance play a critical role in the game. Stronger, fitter, more flexible athletes hit a ball further and straighter, have better touch around the greens and respond better under pressure in the closing holes than do their weaker counterparts.

Watch Karen Palacios-Jansen demonstrate this routine. 

The term “the wheels are falling off” usually comes mid-round when you start to lose focus and your muscles start to fatigue. One way to alleviate this syndrome, is to work on increasing your endurance or stamina. The definition of endurance is the capacity of something to last or to withstand wear and tear.

Aerobic exercise also known as endurance exercise or ‘cardio’- is when oxygenated blood is pumped by the heart to muscles in the body. The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. The more you increase your aerobic capacity, the more endurance and stamina you will have on the golf course.

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.

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:

  • 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.See article for Trainerize.me

Click here to see my favorite golf training aid. 

Follow my blog at Cardiogolf.com
Follow my Instagram at @Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Cardiogolf Exercise 008

Improve Endurance on and off the golf course

Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think. In a single round, a golfer will swing an estimated average of 300 swings (including practice swings) and walk seven to eight thousand yards, the equivalent of four to five miles. Swinging a club over and over again twists the neck, back, shoulders and arms unnaturally, the physical stress loads become substantial. Overall fitness and endurance play a critical role in the game. Stronger, fitter, more flexible athletes hit a ball further and straighter, have better touch around the greens and respond better under pressure in the closing holes than do their weaker counterparts.

The term “the wheels are falling off” usually comes mid-round when you start to lose focus and your muscles start to fatigue. One way to alleviate this syndrome, is to work on increasing your endurance or stamina. The definition of endurance is the capacity of something to last or to withstand wear and tear.

Aerobic exercise also known as endurance exercise or ‘cardio’- is when oxygenated blood is pumped by the heart to muscles in the body.

Cardiogolf Endurance Workout Routine

The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. The more you increase your aerobic capacity, the more endurance and stamina you will have on the golf course.

Being physically active is important to prevent heart disease and stroke, the nation’s No. 1 and No. 5 killers.  The American Heart Association recommends  Americans do at least 150 minutes per week of moderate exercise ( approximately 20 minutes per day) or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity) to prevent heart diseases.

You know you need to exercise for better health, so if you are a golfer, why not get some exercise and work on your golf swing at the same time?  Cardiogolf.com. 

 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:

  • 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.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

References:

  1. Cooper, Kenneth C. The New Aerobics.Eldora, Iowa: Prairie Wind.
  2. Donatelle, Rebecca J. Health: The Basics. 6th ed. San Francisco: Pearson Education, Inc. 2005.
  3. Exercite Glossary. Definition: Aerobic Exercise.Exercite Glossary Definition: Aerobic Exercise
  4. Hinkle, J. Scott. School Children and Fitness: Aerobics for Life.Ann Arbor, MI: ERIC
  5. Palacios-Jansen, Golf Fitness, TAYLOR TRADE PUBLISHING, 2011