Little Mountain Country Club Newsletter
Five ways to keep you in the swing of things
By: Tammy Polenz, October 2003
After a long, sedentary Ohio winter, many golfers find it difficult to get back into the swing of things. But, you can regain your golf fitness level before the course thaws out next spring. Here are five ways to help you tone up for an even better season next year.
At home, you can hike, jog or climb your stairs. This improves aerobic conditioning and will prevent you from getting winded while walking an 18-hole course.
Gym machines, such as stair climbers, elliptical machines and treadmills are great during the winter when you can’t get outside. By maintaining a moderate level of intensity for a duration of 30 minutes you will improve your cardiovascular fitness while burning unwanted fat.
Weight training is essential for muscle stability and control. If your swing is a little off at the beginning of the season, you may have lost some muscle strength and flexibility. Try doing one-minute sets with light weight with only a few seconds of rest between sets. Try to work all your muscle groups - hamstrings, quadriceps and obliques and the muscles of the upper and lower back, chest, calves, arms and shoulders - at each workout. With better muscle control, your swing will be more powerful and consistent.
Plyometric exercises can increase your cardiovascular capacity. These high intensity exercises elevate your heart rate rapidly, so it is important to combine them with interval sets of low-intensity aerobic exercises to bring your heart rate back down to a more comfortable level. This will increase your energy and endurance on a long outing. Plyometrics include jumping rope, box jumps and quick sprints for short distances.
Finally, Try something new. Consider rock climbing, in-line skating or dance classes. These types of exercises can break up the monotony of your routine and prevent muscle imbalances you might accumulate from repeating the same routine. New activities can keep exercise fun and exciting, which helps to motivate you to stick with a regular and consistent training schedule.
Before you start any exercise routine, consult your physician and a fitness professional to identify muscle imbalances or joint instabilities that may cause pain or injury. It is best to start exercising a level comfortable for you. Once you build up more endurance, you can start stepping up your golf conditioning routine.