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