Golf Fitness & Workouts

[huggystyle]

Prior to my last post about not being able to stay focused I can agree maybe a little is down to physical tiredness. I do need to get in shape, by all means i am not out of shape, I am just a little overweight. I am a memeber of a gym so I have access to cardio machines and weights, but I have no idea of what workouts/weights/streches to do that will improve my game and stamina. Any ideas or links to workouts that are designed with the golfer in mind??/

[Loop]

Well, you could start walking with a carry bag. The more you do it, the better you will be. Then you can walk with a faster pace.

[mont86]

aerobic exercise should be good to start. Start lite and go for 20 minutes to 1/2 hour. I don't know what shape your in, but try doing it nightly or during your lunch and stick with it it could take a two weeks to start seeing results. Let us know how it goes.

[Silver]

Originally Posted by mont86

aerobic exercise should be good to start. Start lite and go for 20 minutes to 1/2 hour. I don't know what shape your in, but try doing it nightly or during your lunch and stick with it it could take a two weeks to start seeing results. Let us know how it goes.

mont's dead on - do some light cardio (walking will probably help you most at this point) - try to keep your heart rate at less than 80% of max in order to improve your aerobic fitness (max HR is usually about 220 - age in years, so mine is about 193 because I'm 27 (220 - 27 = 193) so if I want to improve aerobic fitness, I'll try to keep my heart rate down below 155 (but above 60% or about 120) - I usually aim for about 140 bpm. If you go much over 80 - 85% of max HR, your body doesn't handle the anaerobic (I might have my terms messed, forgive me) levels very well and you don't actually progress as much as you would by keeping it lighter.

Actually, one of the most successful (although this is highly debated in the fitness community) methods of burning fat is to do fasted cardio at light intensity (LESS THAN 70% OF MAX HR!) for at least 30 - 40 minutes. This could help you achieve both goals - improving your aerobic fitness (it takes time, believe me) AND losing some of that extra weight. If you don't dial in your diet properly and don't make some effort to build muscle as well, you'll burn muscle for some of that time also. Most people don't want that.

If you're working out with ONLY golf in mind, you might consider doing something like yoga or pilates in addition to the cardio in an effort to increase flexibility, core strength, and concentration. I'm looking into starting some yoga classes when the new joint opens up the street...if the prices are right.

I'd also check into the Golf Channel's Health and Fitness section (http://www.thegolfchannel.com/core.a...48&select=1315) to see if there's anything there that you like doing. It's probably what I'll use to try to help design my next workout routine.

(For those wondering how my fat ass knows anything at all about fitness, I've actually been working really hard on this for the past couple of months and have already dropped somewhere between 20 - 25 pounds)

[ezra76]

I've played quite a few 27 hole rounds early this year while the courses have been relativly empty. Now I get to 17 and I'm dissappointed it's almost over. It has made me a lot better on the last 3 or 4 holes. If you can't play more holes try hitting the range for a bucket after a round. I need to get a membership somewhere so I can go 36.

[Witmaster]

Stairmaster. There is no substitute for that mother-of-all Ass Kickers. You want stamina and endurance? Do this.

Start out on a 20 minute variable cycle (I'd recomend 10 as the max setting) and then work your way up from there. 3x a week.

Also..... Diet is key. I'm not sure what your living on but try to keep a clean diet in your day. Lay off foods high in saturated fat. Eat Veggies. Grilled chicken dishes, and hydrate with WATER (don't get caught up in that high sodium bullshit sport drink crap.

Above all else... remember... This is a marathon, not a sprint. It'll take time but in the long haul, you'll prevail.

[golfman2760]

I played shit today my game isnt worth bragging about

didnt hire a buggy either

but I do find it better to Golf on foot then to drive around in a cart,
my fitness is pretty good because I go walking and jogging regulary

[Matthew_22]

Ok, this is just an idea that I had, don't know if it will actually help you or not but anyway...

If you spent a bit of time each day swinging 3 or more clubs at once, that may build up strength and endurance in the muscles that you actually use in the swing. It may also help your control as you move back to one club.

That is just a thought, I have not actually tested it myself but what does everyone else think about that?

[Silver]

Matt, you may build some endurance (not sure exactly how that works) but you won't build much muscle (unless you're already very weak). Swinging a few clubs likely won't do enough damage to the muscle fibres to require them to repair themselves and thus build more muscle.

At least that's my understanding of how it works - I'm more than open to being corrected, though.

It should help your control etc in the same way that a momentus helps.

[huggystyle]

I always carry my bag and walk ever since I started playing. Although I have got a caddy for this weekend in a club county match. I go exercise often, I just come back from gym and done 30mins cardio on the bike, I guess this is a good bet as it will build up stamina. Does anyone know any good weights or streches to work on, I got a few different for my hamstrings to keep them from tightening (I heard Tiger can do the splits he is so supple!) I am a little wary of weights as I don't wanna cause an injury or affect my swing.

[brahma05]

My Wife and I get up early every morning and walk 2.5 miles......On some days we go to the gym instead and do the stairmaster and lift weights lightly.....We then stretch for a little while.....Stretching is very important...Most people don't do this and the older you get the easier it is to pull something......I don't believe in diets....You never stay with them....If I'm trying to get into better shape I simply cut out all the fried foods......Get up 45-90 minutes earlier than you normally would and go get some light exercise....It will make you feel better all day long and you will burn more calories.....You will get accustomed to getting out of bed this early.....

[Silver]

Originally Posted by brahma05

I don't believe in diets....You never stay with them....

While this is mostly true, people should be able to distinguish between "a Diet" in the sense of some wacko's idea of what they should be eating as opposed to "their diet" in the sense of understanding what they're ingesting and the nutritional value of the food they consume.

For example, I'm not on a diet, but I understand everything that my diet consists of, if that makes sense.

[token_hottie]

Silver, that makes total sense.

I eat regularly what I think most Americans would consider a "diet". I try to eat whole grains instead of processed ones, fresh fruits and vegetables instead of processed, stay away from foods with ingredients like corn syrup and hydrogenated oils, only use olive and canola oil for cooking, and only eat when I'm actually hungry, and stop eating when I'm full. I eat sweets and fats in moderation.

Of course there are days when I eat unhealthy, but they are few and far between because I feel like crap when I overeat and consume fried, fatty, sugary foods. I've just become accustomed to eating better.

I think a lot of people would scoff at the way I eat but then again, I don't have a weight problem and I have tons of energy to do the things I love, so they can laugh it up.

[Witmaster]

Originally Posted by Silver

While this is mostly true, people should be able to distinguish between "a Diet" in the sense of some wacko's idea of what they should be eating as opposed to "their diet" in the sense of understanding what they're ingesting and the nutritional value of the food they consume.

For example, I'm not on a diet, but I understand everything that my diet consists of, if that makes sense.

Thank you. This is EXACTLY what i was implying when I stated "Diet is Key".

God forbid anyone misunderstand me and think I was endorsing some whacko "fig-leaf & twigs" diet.

Atkins, Slimfast, Weight-watchers, you name it... Sure, they may "work" for some people but in my opinion they are just another way to glean you from you from money that could otherwise be spent on Greens Fees and equipment.

[Silver]

true true, so many people think that exercise is the biggest factor in weight loss but that's a total fallacy

it's at least 80% "diet"...if you eat more than you expend, you go porky, and vice versa