12 Weeks to Better Golf - Week 4

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This is week 4 and we have a new week of implementing cardiovascular training into our regimen. If you are just joining us please take the Golf Fitness Analyzer. Once you have determined your results from the analyzer, print the fitness chart so that you can note your progress. Your goal will be to complete this cardio workout 2-3 days a week.
 
Again, each week we will do a different workout utilizing all golf muscles. At the end of this article there are links for viewing the week 1, week 2 and week 3 exercises. After 12 weeks you will have 12 different workouts to choose from, so boredom is not an option! If you have questions concerning the duration of your training, this answer will be in the fitness analyzer results!
 
Golf is a sport of tempo, timing, mechanics and power. However, endurance is also important to your golf game. If you are not in shape aerobically, losing steam when playing 18 holes will take mental and physical energy away from your game.
 
Increase your cardiovascular capacity (the ability to use oxygen and fuel efficiently during longer periods of exercise) to play optimal golf. Aerobic capacity is developed through sustained exercise at 60-85% of your maximum heart rate. Choose an activity that you will continue on a regular basis.
 
You will need to determine your target heart range, so use this simple formula:
Subtract your age from 220. Multiply the difference by .6 and again by .85 (For example, a 40 year old figures 220-40 X .6 = 108, and then 220-40 X .85 = 153, so target range is 108-153 beats per minute)
Now you have your training range to increase your aerobic capacity. Monitor your heart rate every five minutes to insure you are training efficiently.
 
Here are a few activities you can choose from and some tips:
 
Treadmill or Brisk Walk

Treadmill

Tip: To insure you are training correctly monitor your heart rate. Remember to walk heel to toe utilizing your gluteal (buttock) muscles
 
Stairclimber

Stair Climber

Tip: Remember to choose a level that allows you to lightly grip the safety bars. Do not rest on the bars or support yourself by leaning on the bars, when doing so this eliminates 20-30% of the effort. If you feel as though resting or leaning is necessary, simply lower the intensity on the stairclimber.
 
Upright or Recumbent Bike

Upright or Recumbent Bike

Tip: To insure you are training correctly monitor your heart rate. Remember to press heel to toe utilizing your gluteal (buttock) muscles
 
Elliptical Trainer

Ellipical Trainer

Tip: Remember to choose a level that allows you to lightly grip the safety bars. Do not rest on the bars or support yourself by leaning on the bars, when doing so this eliminates 20-30% of the effort. If you feel as though resting or leaning is necessary, simply lower the intensity on the elliptical.
 

Click here for training aids needed to start your 12-week program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • 12 Weeks to Better Golf - Week 1
  • 12 Weeks to Better Golf - Week 2
  • 12 Weeks to Better Golf - Week 3
  • Health & Fitness Main Page