Tag Archives: Total Body Workout

Shape Your Swing-Cardiogolf Conditioning

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

Practice something about your game everyday. #CardioGolfChallenge

Do the Cardiogolf Pre-Round Warm Up Routine.

Professional golfers know the importance of athletic development for golf. As a recreational golfer, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the golf course or driving range, you can do these exercises at home.

Try this Cardiogolf Conditioning Workout to Shape Your Swing and Trim Your Score from LPGA Master Teaching Professional and Certified Trainer Karen Palacios-Jansen.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate this routine.

In Cardiogolf class, I use various fitness props to do exercises and swing drills including the Shortee Training Club. The club is short for a couple of reasons:

  • The short club is easy to swing indoors without hitting the walls or ceilings.
  • The clubhead is closer to your hands, so it is easy to monitor the clubface and learn how to square the face at impact.
  • Since you are not hitting balls with the short club, there is no judgement of where the ball goes, so you can work on your technique without getting frustrated.
  • The club is lighter than a regular club, so you can learn to swing the club faster to develop clubhead speed.

Making practice swings will not only tone your muscle and burn some calories, but the act of swinging over and over again can help you improve your swing technique and improve muscular endurance.

Our practice swings are usually smoother, longer and more on-plane with better tempo than our real swings. As you make practice swings, you can focus on making certain motions to improve technique such as making a fuller shoulder turn, keeping your spine angle throughout the swing and shifting your weight correctly.

As you make practice swings, you can swing faster than you usually do to help you get used to swinging faster to improve clubhead speed. As you make practice swings, you can work on certain moves in your swing without worrying where the ball is going.

A few things to think about while you are making your practice swings:

  • Look down at where a ball would be and try to simulate hitting a ball as much as possible.
  • Work on your swing fundamentals. Monitor your posture, alignment, ball position and grip to make sure they are correct.
  • Keep your head level throughout your swing.
  • Complete each practice swing by holding your finish for a moment, as if you were watching your ball fly down the fairway
  • Imagine the perfect golf shot as you swing.
  • Finish in balance.
  • Start each swing from the beginning; don’t swing back and forth continuously.
  • Make each swing as if you were hitting a real shot.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

Practice something about your game everyday. #CardioGolfChallenge

Follow my blog at Cardiogolf
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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 009

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.

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