A gradual and progressive Evolution to long term Fitness
Golf Fitness Training
The top requirement for golf is a good hand-eye coordination. However, this sport requires multiple levels of skill and to exercise different aspects of your ability.
Putting is a low-effort movement; it needs concentration and control, but is not linked to your physical fitness.
Driving is a different problem. To deliver, you have to develop a real ability to transfer a lot of power and force to the ball, and because the golf swing is one of the most complex and unnatural actions in sports, it is difficult to design specific exercises. Actually, trying to duplicate the golf swing with exercises would be more harmful than helpful because of the added resistance with ballistic movement. What Darwin Fitness can do for you is to design a tailored program and coach you in the proper ways to strengthen and stretch the major muscle groups used during a golf game.
Fitness Prevents Golf Injuries
A golfer's quick and sudden movements during a driving swing creates considerable stress on hip, shoulder, elbow and wrist joints. They also twist the spine and back muscles quickly, which can easily lead to injuries.
Golfers can reduce injury potential by practicing proper swing techniques under the supervision of a golf professional and by performing appropriate conditioning exercises coached by a certified fitness professional.
Gradual and Progressive Evolution
Because most golfers are relatively inactive (sorry for this observation, I don't mean to hurt anybody, but I have lived in Florida since a long time now...) training should begin at a low intensity and give you time to adjust to the new exercises before trying more challenging fitness regimens. Since golf can be played any time of the year in the Sunshine State, you have plenty of time to steadily improve your physical capabilities.
During the preseason, start out with 12 to 15 repetitions of eight exercises that are appropriate for your fitness level. Take 2 minutes of rest between each set and do not push yourself excessively. Working at 70% of your maximum resistance is ideal.
By the time you get to the next three months you will be able to increase the resistance level (80% of your maximum intensity) and only use a 90 second rest between sets. Also, include a couple new exercises to involve more muscles and improved performance even more.
Late in the season, you can decrease the repetitions but increase the number of exercises you do and the resistance level you use for each of them. By this time your fitness level should be better and you should strive to rest less than one minute between exercises.
Scientific studies have shown that two strength training sessions equal 3/4 of the efficacy of three strength training sessions each week. To improve your golf game perform three good sessions each week during the off-season. While you are playing golf on a regular basis, two sessions should be sufficient. Ideally, each exercise session should consist of about half an hour of strength training, 20 minutes of cardio-training and 10 minutes of stretching,
Golfers require strength and flexibility throughout their skeletal and muscular systems to reduce the risk of injury and improve game performance. A good golf swing is not only about your arms or your back but incorporates all major muscle groups. Therefore, doing full body workouts and plenty of flexibility exercises is the key.
For example, the leg muscles assist with swing power and stability. The abdominal, obliques and back muscles must be in good shape to prevent back injury caused by twisting and help to accelerate the swing. Muscles in the upper torso have the most direct affect on the speed and force behind the golf club. Shoulder and arm muscles control the club and help you make more accurate shots.
Strength Training Examples
Leg presses, chest crossover and pull over, lateral raises, bicep curls, triceps extensions and lower back and abdominal curls are fundamentals. After three months of regular training with those exercises, it is a good idea to add in neck extensions and flexion and forearm pronation and supination. After an additional three months add leg extensions and leg curls.
While most of those easy and safe exercises require particular fitness machines, it is possible to get more from your workouts using free weights. A free weight strength training regimen would consist of squats, bent rows, bench press, lateral raise, standing extension and core/stability routines,...
Cardio Training Examples
While a good golf game requires strength and flexibility, it is also a matter of sufficient cardiovascular endurance, especially if you walk the course. Even if you use a golf cart, having good cardiovascular fitness is good for overall health. Spend at least 30 minutes walking, riding a bike, hiking, dancing or any other aerobic activity three times per week.
Sample Flexibility Exercises
Improving flexibility can both improve your golf swing and greatly reduce the chance of joint injury and muscle strain. Here are a few large muscle stretches that you should practice before and after exercise and golf games. Each position have to be hold for at least 30 seconds.
Stretch your hamstrings. Sit on the floor with the right leg extended and the left leg bent so the left foot touches the right thigh. Reach the right hand forward and grasp the right foot, ankle or shin as comfort permits. Do the opposite side.
Stretch your lower back muscles. Lie on the floor with the arms straight out to the sides in a T position. Lift the right leg straight up and cross it over the body so the right foot almost touches the left hand. Work both side, always!
Stretch shoulders and upper back muscles. Stand tall with the feet wider than the shoulders. Place the arms overhead and clasp hands loosely. Pull the left arm and bend the torso toward the right, stretching the left shoulder and upper back. Reverse.
Practicing Golf Skills with Drills
When actually practicing golf swings, the ideal method is to take a trip to the driving range with a professional golf instructor. Do not use weighted golf clubs or other gimmicks as they may increase risk of injury. A golf trainer or other highly skilled player can critique your stance and swing and help you make improvements in order to hit the ball farther and more accurately.
To maximize the effects of all your efforts on the golf course, hiring a certified golf fitness trainer is a must. A skilled professional can help you improve your game while decreasing the chance of injury that will take you off the course for a season or more.
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