Are you Golf-Fit?
BY David Chettle
In previous articles, we have explained some stretches and strength training exercises that have proven to be beneficial to golfers in improving the consistency of their swing. Requests have come in for some advice regarding cardiovascular exercise choices for golfers. Rather than telling you to “go out and run three times per week”, I have decided to list the pro’s and con’s of a few different exercise choices so that you can make your own decision based on your like’s and dislike’s.
Many players often laugh at the concept of increasing your cardiovascular fitness for golf. This is due to the fact that golfers don’t feel that there is a genuine need to be fit to play. The truth of the matter is that if you start to feel physically tired at any point of your round, you can be sure that you have also suffered some decrement in your ability to concentrate. This can be avoided by ensuring your fitness level is high enough that playing 18 holes feels “easy” – by the way, that is either carrying or pulling carts – not driving!
Before we list some options, it is important that you realise that if it has been a while since you last exercised, or if you are over the age of 40, you should undergo a physical examination from your local GP. This is to ensure that your health and safety will not be put at risk when initiating your fitness-training regimen.
Ideally you will be performing cardiovascular exercise 3 times per week for 30-60 minutes at a moderate intensity. Moderate intensity would be a level that you would rate a 7 out of 10 effort (1/10 being getting out of a chair, 10/10 being an all out sprint)
Swimming
ProsA cool environment in the hot summerNon-impact – great for preserving joint healthInvolves every muscle group – great for total body conditioningConsHave to have a relatively sound technique to make swimming more enjoyableIf you have rounded shoulders and tight chest musculature, freestyle may further worsen your problems, so add in some breaststroke and backstrokeIdeally need to be near a 50m pool – it is quite frustrating swimming laps of a 10m pool!
h3. Jogging
ProsPerhaps the fastest way to increase your fitness levelsYou can run anywhereLow cost – just you and some comfortable, supportive shoes that match your feet and biomechanicsConsA relatively high impact activity – bad knees and backs may prevent you from participatingIf you have lower body flexibility issues, they will have to be addressed with regular stretchingPoor running style and muscle imbalances may increase the risk of knee, shin, and low back injury – seek advice before starting
h3. Cycling
ProsNon-impact exercise – great for bad kneesLots of nice areas to ride around local areasA relaxing form of exercise – great for stress reductionConsBusy roads can be dangerousIf you have lower back pain, the flexed posture may aggravate disc problemsIf you have lower body flexibility issues, they will have to be addressed with regular stretching
h3. Other Sports
Why don’t you give touch footy, squash, or tennis a go?
ProsSocial physical activity is often more enjoyable than solo-activitiesIncrease coordinationYou can play many sports socially, or competitively at a level that best matches your own abilitiesConsIf you don’t have a sound fitness base, high intensity sports such as squash may not be enjoyableTime’s that these sports are played may not match your scheduleInjury risks increase due to the unpredictable nature of sportThere we have it, a few options to consider. Most importantly, don’t lock yourself into one choice – the key to success and adherence to cardiovascular exercise is variety and enjoyment. If you honestly dislike running, or find it uncomfortable, don’t do it! You are really only limited by your imagination – I haven’t even written about the large number of options found in your local gymnasium.
So hop to it! Start gradually and be consistent and the rewards will start to show within a few weeks.
Enjoy better, pain-free golfing.
