Are you Walking fit - COPIED

By Katherine RobertsJuly 3, 2008, 4:00 pm

Cardiovascular conditioning is essential to maintaining strength and endurance for eighteen holes. We know that physical and mental fatigue directly affect your performance.
According to a study from Europe's leading medical research institute playing golf (walking courses) can prolong ones life by as much as five years. The study, conducted on 300,000 golfers by a team of researchers from Karolinska Institute in Stockholm, found that active golfers (who walk courses and do not use carts) cut down their death rate by 40% regardless of sex, age and social group, which equates to five extra years of life!
Golfers generally walk more than six km during a single 18-hole round, burn about 1,000 calories, specifically if you walk a course with varying terrains.
Note: Here is a partial list of no-cart walking courses:
Chechessee Creek Club, Okatie, SC, (this is a wonderful course just outside of Hilton Head) Huron Hills Golf Course, Ann Arbor, MI; & Old Memorial Golf Course, Tampa, Florida.
Tips for walking:
Draw the navel towards the spine, lift the ribcage and roll the shoulders back. Strike the entire foot, heel to toe. Lift the head so the eyes focus on the horizon. Lead your gait with your core, not your head. Breathewalking is a form of meditation, helps to quiet the mind and develop a rhythm to your game.
Note: If you are interested in building more lower body and core strength, my DVD Lower Your Score is perfect for you. Go to for more information.
What is the appropriate level of intensity?
A simple formula for selecting appropriate exercise intensity is to train at about 70 percent of your estimated maximum heart rate. You can easily approximate this by subtracting your age from 220, and exercising hard enough that your heart rate is about 70 percent of this number. In addition to monitoring your heart rate you should be able to carry on a conversation without much effort during your workout.
Studies prove that interval cardio conditioning is more effective than walking on a flat, consistent surface for a longer period of time. Because of this research I practice interval cardio training and today I will share my workout with you. Note: You must receive written approval from your physician before beginning any cardio program.

Here you go!
5 minutes, speed 3.0-3.9, (speed depends on your fitness level) incline starts at 0.0 and finishes at 3.0.
3 minutes, speed 3.5-3.9, incline 5.0
5 minutes, speed 3.5-3.9, incline 2.0
3 minutes, speed 3.5-3.9, incline 6.0-8.0
2 minutes, speed 3.5-3.9, incline 2.0
4 minutes, speed 3.5-3.9, incline 6.0-8.0
3 minutes, speed 3.5-3.9, incline 2.0
2 minutes, speed 3.5-3.9, incline 8.0
4 minutes, speed 2.5-3.0, incline 0.0
See you on The Turn!

Please send me an e-mail with your thoughts at
Related Links:

  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page

    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at or visit
  • Getty Images

    Lexi (wrist) WDs from Diamond Resorts Invitational

    By Golf Channel DigitalDecember 15, 2017, 11:27 pm

    Lexi Thompson on Friday withdrew from the Diamond Resorts Invitational, citing inflammation in her wrist. Thompson, who teamed with Tony Finau to finish tied for fourth place in last week's QBE Shootout, said she is under strict doctor's order not to hit golf balls until mid-January.

    The Diamond Resorts Invitational is scheduled Jan. 12-14 at Tranquilo Golf Club in Orlando, Fla. The field for te 54-hole event includes LPGA and PGA Tour Champions players, as well as celebrities from the worlds or sports and entertainment.

    Getty Images

    Rose leads Indonesian Masters; Snedeker WDs

    By Associated PressDecember 15, 2017, 2:04 pm

    JAKARTA, Indonesia - Justin Rose completed the final two holes of his second round early Saturday for a 3-under 69 and a one-stroke lead at the Indonesian Masters.

    Rose, who had a first-round 62, was among a quarter of the field forced off the Royale Jakarta Golf Club course after weather delays on Friday.

    The Englishman, who bogeyed his last hole, had a two-round total of 13-under 131.

    Kiradech Aphibarnrat, who completed his 64 on Friday, was in second place.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters. He has been affected by a rib-sternum injury for most of the season.

    Newsmaker of the Year: No. 2, Donald Trump

    By Golf Channel DigitalDecember 15, 2017, 1:00 pm

    Even away from the White House, President Donald Trump generated plenty of headlines this year.

    Trump’s first year in office didn’t dim his enthusiasm for the game, as he made splashy appearances at two big events, tweeted about golf to his more than 44 million followers, teed it up with some of the sport’s biggest stars, including Tiger Woods, Rory McIlroy and Lexi Thompson, and fired a few eyebrow-raising scores. Logging more than 75 rounds since his inauguration, the 3-handicap has only bolstered his reputation as the best golfing president, particularly after his alleged 73 with Sen. Lindsey Graham.

    None of his appearances created a bigger stir than when he attended the U.S. Women’s Open. Despite protests and calls for the USGA to move its premier women’s event from Trump Bedminster – the president reportedly threatened to sue – his weekend there went off without incident, as Trump watched the action and hosted players in his private box near the 15th green.

    Full list of 2017 Newsmakers of the Year

    Despite his controversial rhetoric on a variety of national issues, Trump has remained a staunch supporter of women’s golf, and he became the first sitting president to attend the U.S. Women’s Open.

    An honorary chairman of the Presidents Cup, Trump also flew to Liberty National for the biennial team event, where he presented the trophy to the U.S. team and dedicated the victory to the hurricane victims in Texas, Florida and Puerto Rico.

    In late November, amid tweets about the national anthem, Turkey, Egypt and Time Magazine, Trump announced that he was playing a round in South Florida with Woods and world No. 1 Dustin Johnson.

    Yes, that too became a headline, just like everything else Trump did in 2017.

    Playing with the pros

    Tiger, DJ and Faxon

    Article: Video, images from Tiger, DJ's round with Trump

    Article: After DJ and Tiger, Trump plays golf with Jack

    Rory faces criticism

    Article: Rory: Round with Trump about respect for presidency

    Article: Rory: Round with Trump not a 'political statement'

    President at the Presidents Cup

    Video: President Trump makes the rounds at Liberty National

    Article: President Trump presents trophy to U.S. team

    Article: Stricker: 'Great thrill' to get trophy from Trump

    Purported round of 73 with Lindsey Graham

    Article: Senator tweets Trump shot 73 in windy, wet conditions

    Article: Graham offers details on Trump's round of 73

    Cart on the green

    Article: Trump appears to drive cart on Bedminster green

    Presence and protests at U.S. Women's Open

    Article: Trump makes presidential history at Women's Open

    Article: Trump supporters, protesters clash near Women's Open

    Article: UltraViolet takes protest inside Trump National

    Photo gallery: President Trump at the U.S. Women's Open

    Trump golf properties


    Article: Environmental group vandalizes Trump golf course

    Article: Man accused of vandalizing four Trump courses


    Article: Two Trump courses in Scotland losing millions

    Article: Eric Trump denies Russia helped fund golf courses

    Article: Trump company ordered to pay $5.77M in dues dispute

    Reportedly fake TIME covers

    Article: Trump clubs display fake Time magazine cover

    Trump apologizes for voter-fraud story

    Report: Trump's voter fraud claim tied to Langer

    Langer: Trump 'apologized' for story mix-up

    Pros comment on the president

    Article: Players defend Trump at Senior PGA Championship

    Article: Trump congratulates Daly; Daly congratulates Trump

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 15, 2017, 12:30 pm