Tag Archives: Pilates

Improve Your Golf Swing and Lower Your Score with this Cardiogolf Pilates Inspired Workout

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

Today’s workout is a modified Pilates routine. I have taken simple stretches and combined them with Pilates’ breathing to target muscles used in the golf swing.  Although Pilates have been in the mainstream of general fitness for a few years now, golfers are just starting to consider this discipline to help them improve their golf games. Pilates help improve flexibility, concentration and body control. Breathing is an integral part of Pilates, so you will want to concentrate on your breathing as you do all the exercises.  These exercises are more dynamic than static stretching because you will be breathing more deeply.

I recommend that you take a Pilates class, sometime in the future, if you haven’t done so, to learn proper breathing.  Learning proper breath control can assist you on the golf course to not only improve your concentration, but also to energize your swing.

Always begin with the Cardiogolf pre-round warm-up routine before doing this or any of the exercise routines.

Par Level: 10 minutes – Do routine one time
Birdie Level: 20 minutes – Repeat routine twice
Eagle Level: 30 minutes – Repeat routine three times

Modified Pilates Routine for Golf

Pilates exercises lengthen, strengthen, balance and align muscles and joints without adding bulk. Pilates can help golfers elongate muscles for a smoother, longer swing.

Breathing is an integral part of both Pilates and golf. Breathing keeps oxygen circulating, increasing stamina, and when executed properly, strengthens the deep abdominal muscles that support the lower back.

There are specific breathing directions for Pilates exercises. To breathe for Pilates, you inhale through your nose filling your abdomen completely with air, then exhale through your mouth, as you deepen your abdominal muscles, releasing all the air and tightening your core. This type of breathing helps you perform the exercises to elongate muscles. Practicing this type of breathing on a daily basis can also relieve stress and expand lung capacity.

Directions: After you have performed the Cardiogolf pre-round warmup routine, perform each exercise in this routine by holding the position as you exhale and inhale for 10 counts. These exercises are more dynamic than static stretching because you focus on breathing more deeply.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.


Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

Practice something about your game everyday. #CardioGolfChallenge

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CARDIOGOLF 5-MINUTE GOLF AND FITNESS BREAK-WOOD CHOPS ON REFORMER FOR MORE POWER

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

Pilates teaches you where to place your focus for success. Pilates will help you develop core strength, so you can learn to swing from a strong center. Pilates helps make your golf swing effortless.

Do the Cardiogolf Pre-Round Warm Up Routine.

In this video, see how 15 to Fit Pilates, Barre and Fitness  owner, Patrea Aeschliman uses a reformer to exercise for golf.

Cardiogolf Conditioning Exericse-Wood Chops

Click here to see my favorite training aide. 

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For more information visit http://cardiogolf.com

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Cardiogolf Exercise-003

 

Are Pilates for Golfers? Yes!

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.
I’ve embarked on a journey to learn more about Pilates because I feel it is a game changer to help golfers to increase strength, mobility and flexibility.
Pilates has always been a great tool for conditioning golfers and there is an infinite amount of Pilates programs for golfers, but the most important thing is to find an instructor that can help you focus on your needs and goals.
When I wanted to learn more about Pilates I sought out the help of Pilates instructor Patrea Aeschliman, owner of 15 to Fit Pliates Studio. Patrea  has exposed me to the  Pilates reformer, which I’ve discovered, is one of the best ways of increasing flexibility, strength and stability for golf.
The reformer was created by founder Joseph Pilates.  It has a flat platform on which you lay or sit on, called the carriage, which rolls back and forth with resistance from springs. The springs provide different levels of resistance to not only to strengthen but also lengthen muscles. The instability of the rolling carriage, along with the resistance provides all kinds of stability challenges that develop core strength and promote better balance.
Pilates teaches you where to place your focus for success. Pilates will help you develop core strength, so you can learn to swing from a strong center. Pilates helps make your golf swing effortless.
Are Pilates for golfers?  I say yes.  First, Pilates is resistance training and every golfer should be doing some form of strength training to, not only help you function better, live longer and speed metabolism, but to gain distance.  Secondly, Pilates can help you stretch and strengthen your body evenly to help balance muscles and improve posture to prevent injuries and swing compensations. I have started to incorporate Pilates into my Cardiogolf workouts to help improve:
  • CONCENTRATION-Pilates teaches you breath control to help you stayed focus throughout your round of golf.
  • CORE STRENGTH-Pilates will help you develop core strength, so you can learn to swing from a strong center (your core) and prevent injury.
  • BODY CONTROL-Pilates can help you develop strength and stability (your ability to hold certain positions) to make your golf swing effortless.
Email info@cardiogolf.com to sign up and for more information.
Visit Cardiogolf.com for more information.
Order the Cardiogolf Video Series
Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.
Visit Cardiogolf.com for more information.
Click here to see my favorite training aide. 
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com
#NikeGolfClub

Summer Pilates Shape Up

When the weather is hot and humid, the last thing that you feel like doing is exercising, but keeping up your fitness is one of the best things you can do for yourself to stay healthy and injury free this summer.  Stay cool, take your exercise indoors and try Pilates.

Karen’s Summer Class Schedule

Pilates uses controlled movements, focusing on your core muscles to build body strength, flexibility and endurance. It’s a total body conditioning routine to help you strengthen, lengthen and tone muscles without high impact movements.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your fitness level or golf game to the next level.

Karen leads various Pilates classes to help you strengthen, lengthen and tone your muscles. Classes combine Pilates Reformers, Pilates Springboards and Cross Core Trainers for a total body workout.

Karen will also design an individualized fitness and or golf-specific workouts for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Visit 15toFit.com to see schedule and sign up.  

 

 

 

 

 

A Strong and Stable Core Translates to More Power in Your Golf Swing

Because the golf swing requires repeating the same movement, some muscles become overused, others may weaken causing imbalances. Pilates is a full body exercise system that works all muscles, it’s low impact, helps increase strength and stability and improves flexibility.

In the golf swing, you want your core to be stable as your arms and legs move independently; similar to the Hundred exercise in Pilates.

Hundred

The Hundred exercise is the first of the classical Pilates exercises that helps warm the body and strengthen core muscles.  It is a breathing exercise that focuses awareness on your core stability while working active flexibility in your arms and legs.

  • Lie on your back with your legs in tabletop position. Your spine should lay supported along the ground as you lengthen your neck.
  • Extend your arms by your sides with your palms facing downwards.
  • Inhale to prepare and then exhale curl your head and shoulders up and raise your arms and hands a few inches off the ground.
  • Begin pumping your arms up and down smoothly but vigorously as you inhale for 5 counts, then exhale for 5 counts.
  • Repeat this breathing pattern for 10 repetitions, totally 100 counts.

Keep your torso stable and legs stable.  Avoid popping your abdominals muscles outward.

Benefits include:

  • Strengthens and stabilizes core muscles.
  • Increases blood circulation.
  • Optimizes breathing.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level. Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.