GEARING UP FOR GOLF

Overview

Golf is growing rapidly in popularity all around the world. While some view it as a slow-paced sport, your muscles, particularly those of the legs and upper torso, must be both strong and flexible to keep your handicap below an embarrassing level. Stretching and strength training might be just what you need to improve your score and it will also benefit your overall health.

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Becoming golf fit

To be successful in golf you should focus on the same three vital components of any well-rounded fitness program. They are:

• Strength and power
  Developing muscular strength and power is essential for generating club head speed which in turn helps to determine how far you can hit the ball.
  
  The box below lists specific exercises that will help you generate more power in your upper body as well as stabilizing strength in your lower body. One or more sets of eight to 12 repetitions of each exercise should be performed three days a week.
  
  Strength training like this also brings about significant improvements in lean body weight, reduced body fat, increased leg strength and joint flexibility and a reduction in systolic blood pressure.
  
  But of even more interest to golfers , a specific study of 17 golfers using this exercise routine showed an increase of five mph in the speed of their swings. The control group experienced no such improvements.
  
  

• Flexibility
  Flexibility is another important key to developing a full, fluid golf swing. You can increase the range of motion in your shoulders, trunk, low back and hamstrings with just a few minutes of stretching a day.
  
  Remember that flexibility exercises must be done every day, not just before you tee off. Remember also to warm up your muscles before stretching as this will increase your range of motion and help to prevent injury.
  
  

• Cardiovascular conditioning
  Finally, cardiovascular conditioning is essential to help you keep your energy up during a long round of golf. Such conditioning can help you deal with the stress of making a crucial putt or of getting out of a sand trap.
  
  Try to fit in at least 20 minutes of walking, cycling or whatever aerobic activity you prefer, three times per week.

Reprinted with permission from the American Council on Exercise (www.acefitness.org)