Get In
Action: Shape Up Your Body and Game in 2006
by Executive
Fitness Leaders Staff
Many people have long viewed golf as a recreational activity; a game where golfers congregate together in a relaxing time spent meandering through wide-open green fairways as they forget the stresses of everyday living. Oh how wrong they are.
The sport of golf has an astounding number of physical, emotional and environmental factors that send our nerves into a whirlwind of tremendous ups and downs.
In our five-hour battle against the elements, and ourselves, we face adversity on every hole. Conditions such as rain, wind, temperature, or perhaps the overbearing playing partner who was put in your group unwillingly by the pro shop staff are situations out of your control.
Stop feeling sorry for yourself if you think the wind speed increases as you approach your shot because, the truth is, every golfer has seen the worst in which our climate has to offer and has likely played with someone whose drawn out pre shot routine puts Sergio Garcia’s to shame.
On a positive note, there are many more individual factors such as preparation, physical conditioning and effective pre game routine that determine whether our 19th hole conversations consist of “what ifs” and “should haves”, or if your time spent in the clubhouse will simply be spent collecting adulations from everyone in your group.
Over the next six months my goal is to help you stop wallowing in your incessant bad luck and start piling up the compliments while leaving your buddies dazed at your sudden improvement.
Every golfer has an area in their physical self that, with improved conditioning, could result in lower scores. Issues such as lower back pain, weak muscles, arthritis, low endurance, poor flexibility and being overweight can all contribute to decreased performance on the course. The best players in the world carefully condition their bodies, so why don’t you? It can be as simple as changing a few habits, while incorporating a well designed training routine into your everyday life.
Each month I will provide a 30 – 45 minute full body workout that focuses on one of the above mentioned physical issues. By following the workout guidelines you will begin to improve on your particular area of concern while, at the same time, enhancing your ability to play better and more consistently. The first problem area that will be introduced is that of people who are overweight.
Carrying some extra weight in your mid section is a downfall that, unfortunately, most men have. The shortcoming of this is that as the round progresses your concentration and technical performance will decrease as a result of your body’s natural discomfort. It is no secret that the heavier one is, the more your body has to work to maintain the stress you are putting on it.
Ask an overweight person if they have tried to lose their extra kilograms and they will likely answer yes. With all the fad diets and infomercial exercise equipment on the market it is no wonder that people get confused and discouraged.
When it comes to getting into better shape just keep it simple by following a structured exercise routine while maintaining a healthy and nutritional lifestyle.
Equipment
Fitness Ball – excellent for stability, balance and toning
Light Dumbbells – 5, 10 and 15 pounds
Jump rope – inexpensive and an excellent cardiovascular workout
Step Bench – useful for strength and cardio workouts
Routine
Exercise #1: Skip for 1 minute (increases heart rate; lubricates joints; increases range of motion)
Note: Although skipping can be quite challenging to master, it will serve as an excellent fat burning tool
Place your hands on the edge of the bench
With your hips slightly elevated, drop your body until your arms are bent 90 degrees and your hands are positioned under your shoulders; pause, then return to the starting position
Do as many repetitions as possible
Begin by stepping forward with one foot (this foot should be far enough in front of you so that if you drop your back knee to the ground your legs would both be at 90 degrees)
While looking forward during the entire set (to ensure proper spine angle) drop your back knee to within an inch of the ground, pause, and then return to the starting position
As you progress, start to incorporate holding dumbbells. Hold on to enough weight so you can reach 12 – 15 reps per leg and no more
Using a bench, or some other sturdy surface, place one foot on top
In one clean motion you are going to lift yourself up with the leg that’s on the bench and, as quickly as possible, hop to the other side
At this point your other foot should be on the bench
Repeat this hopping as quickly as possible
Place one knee and one hand on the ball while holding a dumbbell in your opposite hand
Making sure to maintain your natural spine angle, pull the weight up while keeping your elbow close to your side; pause, then lower to the start position
Use a heavy enough dumbbell as to make sure you are at failure between 12 and 15 reps
Repeat this routine 3 times consecutively