Gearing Up For GolfGolf is rapidly becoming the sport of choice for many Americans. While some view the sport as slow-paced, golf actually requires a great deal of strength and stamina, not to mention skill. While you may not have to be in the best cardiovascular shape to play golf, your muscles, particularly those of the legs and upper torso, must be both strong and flexible to keep your handicap below an embarrassing level.The Key Components To be successful in golf there are three components of fitness that you should focus on: strength and power, flexibility and cardiovascular endurance. These also are the three most important components of any well-rounded fitness program. 
Strength and PowerDeveloping muscular strength and power is essential for generating clubhead speed, a determining factor in how far you can hit the ball. The box to the right lists specific exercises that will help you generate more power in your upperbody as well as stabilizing strength in your lower body. One or more sets of eight to 12 repetitions of each exercise should be performed three days per week. A recent study found this regimen to be extremely effective. As similar studies have shown, strength training brings about significant improvements in lean bodyweight, reduced body fat, increased leg strength and joint flexibility and a reduction in systolic blood pressure. But more important, at least to the golfers in this study, was the significant improvement in club head speed. The 17 exercisers studied increased the speed of their swing by an average of 5 mph. The control group experienced no such improvements. Flexibility Flexibility is another important key to developing a full, fluid golf swing. Simply swinging the club is not enough, but you can increase the range of motion in your shoulders, trunk, low back and hamstrings with just a few minutes of daily stretching. But don’t save your stretching until five minutes before you tee off. Flexibility exercises must be done every day. And always warm up your muscles before you stretch them to increase your range of motion and prevent injury. Cardiovascular Conditioning Finally, cardiovascular conditioning is essential to help you keep your energy up during a long round of golf. That conditioning can help you deal with the stress of making a crucial putt or of getting out of a sand trap. Try to fit in at least 20 minutes of walking, cycling or whatever aerobic activity you prefer, three times per week. Improving your golf game requires a bit more than simply playing a lot of golf, but it doesn’t mean you have to spend hours in the gym. Try the exercises outlined here and you’ll not only come closer to par, but you’ll also reap numerous health benefits, such as increased lean body weight, reduced body fat, lower blood pressure and increased strength and flexibility. While it may be difficult to motivate some people to stretch or begin strength training, telling them they might lower their handicap may be just the ticket to get them to head to the gym. Or workout at home. Whichever is most convenient. The point is to do it, regardless of whether it’s for health or for a better golf score. Fit Facts are taken from ACE FitnessMatters® magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, a bimonthly magazine, is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters online at http://www.acefitness.org/fitnessmatters or call 1-800-825-3636. The American Council on Exercise® of San Diego, California (ACE®) does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this website. Copyright 2003 American Council on Exercise. All Rights Reserved. Questions? Email me here Back to the top of Gearing Up For Golf Copyright Notice | Privacy Policy | Disclaimer | |