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.
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.
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.
As an LPGA Teaching Professional, certified personal trainer and managing editor of Golf Fitness Magazine, I come across massive amounts of information about golf and golf fitness. In this blog, I will be sharing with my readers useful information about all things related to golf and golf fitness including tips on strength, flexibility and endurance, mental strategies, nutrition, swing tips and advice and injury prevention. It doesn’t matter what level player you are, there are always things to learn about the game. I have been playing golf for more than 30 years and I have been teaching for 17 years and I am still am amazed that I come across new tips and exercises all the time. I am always trying to learn something new and trying to improve my game as well, so hopefully I can help you improve your game too. Please feel free to share with me your thoughts, comments and questions. It is never too late to Shape Up Your Swing and Trim Your Score.
In the Cardiogolf Video Series, available at Cardiogolf.com, you get drills and exercises to help you improve your swing technique and get a great workout at the same time.
Making practice swings instead of hitting balls is a better way to improve your swing technique. If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move. Repeating the motion that you want to achieve will help ingrain the move into your real swing.
In this drill, watch Karen and Christina Ricci from Golf Survival Guides, demonstrate how taking practice swings with just your front arm only can help you improve your swing technique and develop strength in your upper body.
Front Arm Only Drill
- Set-up to hit a shot, holding club with just your front hand.
- Make a backswing and follow-through, simulating the golf swing as much as possible.
- Keep your front arm extended on the backswing and then let it fold on the follow-through.
- Make sure that the shaft touches your front shoulder as you finish your swing.
- Do 8 to 10 repetitions.
Cardiogolf-Trim Your Score, Shape Your Swing #CardioGolfChallenge
Stay On-Course with Your Health and Wellness
Cardiogolf teams up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.
Would you change the way you eat if you knew certain foods could help you play better golf?
Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but it can also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even help you keep your cool after a bad shot. More importantly good nutrition is good for your overall health and well-being.
We all know the importance that fitness, swing mechanics and equipment can have on our golf games, but are you eating the right foods to sustain enough energy throughout your round to play your best golf? The best equipment in the world won’t make a difference if you don’t have energy to get you around the course. We do not hear as much about nutrition for golf, but rest assured that the most elite golfers of the world follow some sort of diet to provide them with the energy-output they need to play their best. While is it not yet the norm for golfers to follow a specialized nutrition program, it will soon become so.
By simply adding a few Zija products into your daily routine and making simple diet modifications, you can dramatically improve your golf game and more importantly your health and well-being.
Practice something about your game everyday. #CardioGolfChallenge
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Cardiogolf Exercise #107