Fitness for Your Game

December 2006 - Posts

• Master Your Fitness

  By Kelly Blackburn In order to see the results you desire from a fitness program, you have to understand the components of fitness and more importantly how it relates to the game we all love....golf! Basic Components of Physical Fitness Cardiovascular Endurance or Aerobic Fitness This is the capacity of the heart, blood vessels and lungs to deliver nutrients and oxygen to the working muscles and tissues during sustained exercise and to remove the waste products that result in fatigue. Physical activities classified as cardiovascular endurance activities (aerobic) require aerobic metabolism, specifically aerobic glycolysis or fatty acid oxidation. One's capacity to perform aerobic exercise depends largely on the interaction of the cardiovascular system and the respiratory system to provide oxygen to the active cells so that carbohydrates and fatty acids can be converted to for muscular contraction. These two systems are also important for the removal of metabolic waste products such as carbon dioxide and lactic acid, and for the dissipation of the internal heat produced by metabolic processes. Muscular Strength The maximal force a muscle or muscle group can exert during contraction. Strength is usually determined how much weight can be lifted in a single effort. To improve strength, training intensity should be high, the number of repetitions of each lift or movement should be moderate, and the movement should be performed slowly and carefully. Because strength training is relatively stressful on the connective tissues and muscular structures of the body, it is usually recommended that strength training be performed only two or three times per week. Muscular Endurance Muscular endurance is the ability of a muscle or muscle group to exert force over a sustained period of time. Muscular endurance is the ability to contract a muscle over and over again without experiencing fatigue. This is assessed by measuring the length of time (duration) a muscle can exert force without fatigue, or by measuring the number of times (repetitions) that a given task can be performed without fatigue. Tests of muscular endurance usually involve selecting a fixed percentage of the maximum strength and counting the number of repetitions that can be performed without resting. It is recommended that muscular endurance training be performed three to five times per week for maximum results. Flexibility This is the ability to move a joint through out the entire range of motion (ROM) of that joint. There are several types of movements that will increase the range of motion of a joint. Range of motion can be limited by the skeletal structure of a joint, the ligamentous structure or the musculotendinous structure of the muscle spanning the joint. The skeletal structure of a joint is a self-limiting factor that cannot be altered. A joint ligament or joint capsule should not be stretched because to do so would lead to an unstable joint and an increased risk of joint injury. The only way to alter range of motion is by gently stretching the musculotendinous structures controlling the movement of the joint. There are three types of stretching to increase flexibility: Static, ballistic and PNF stretching. Static stretching involves holding a nonmoving position so that a joint is immobilized in a position that places the desired muscles and connective tissues passively at their greatest possible length. A static stretch position should be held for 30-60 seconds for optimal results. Little risk of physical injury exists if static stretching is performed as described. Thus, static stretching brings about a reduction in muscle tension- the desirable physiological response. Ballistic or dynamic stretching is characterized by rhythmic bobbing or bouncing motions. Ballistic stretching motions, while seemingly effective, actually invoke stretch reflexes that oppose the desired stretching. This causes the suddenly stretched muscle to respond with a corresponding contraction. Thus, ballistic stretching evokes the opposite physiological response from that desired- an increase in muscle tension. Static stretching is safer than ballistic stretching because it does not impose a sudden, possibly injurious force upon the tissues. A third type of stretching, proprioceptive neuromuscular facilitation or PNF, was originally developed for rehabilitative purposes in physical therapy. PNF involves statically stretching a muscle immediately after maximally contracting it. General flexibility exercises should be part of every physical fitness exercise program. Gentle stretching should be included in every warm-up and cool down phase of an exercise session. If we were to take the four components and prioritize them in relation to the game of golf they would be in the following order: Flexibility Muscular Endurance Muscular Strength Cardiovascular Endurance PHYSICAL GOLF Advertisements bombard you these days for $500 drivers, $5 golf balls, and $100 hourly golf lessons. Yet the single most important piece of equipment you have as a golfer is your body. No matter the amount of money invested, when you address the ball on the first tee, your body is responsible for swinging the club, the equipment isn't. And your performance suffers if the body cannot physically perform, if it is not fit. Golf requires power, strength, and finesse. The golfing athlete develops these qualities through the careful repetition of skills and painstaking attention to detail. Golf competition and techniques have advanced so greatly that just playing the game is not enough. The explosive nature of the golf swing places intense stress on the shoulder, back, and hip joints. To prevent injury therefore, it is important to perform exercises encompassing flexibility, strength, power, balance and endurance. These five components in addition to swing training, and will help condition the musculoskeletal system and reduce the risk of injuries associated with the golf swing. Preseason preparation is a must for any golfer who has low levels of muscular strength and flexibility; however, it is important that a player remain year-round in a training regimen. Being fit for golf means your gaining longevity without increasing the risk of developing chronic pain. Golfers have traditionally avoided all forms of exercise for fear these would hinder movement, speed, and shoulder turn. Research clearly shows, however, that properly executed exercises improve body composition, increase metabolism and bone density, and reduce low back and arthritic pain. It's necessary to train for golf to maintain levels of strength, flexibility and endurance as well as to retard the effects of the aging process. Americans as a whole are getting older and the aging process brings losses in strength, power, flexibility and endurance. These are key components for any sport, especially the game of golf. Many associate the game of golf with retirement age, but clearly PGA TOUR professionals such as Tiger Woods, Vijay Singh, Hale Irwin and Larry Nelson prove this is simply not true. If you're a serious golfer, you're an athlete. Each muscle involved in the swing must be prepared for performance. The rotator cuff must be strong, the abdominals must be powerful, and the legs must provide a stable base. For example, if the hip muscles lack strength, the arms and back have to compensate for them, which slows club-head speed, drains power, and can potentially strain the back. Golf fitness will give golfers the edge to develop these attributes. The six components that make up golf fitness provide the golfer with the proper ammunition needed to maintain a consistent swing through 18 holes. Injuries to the low back, shoulder, elbow and hip are significantly reduced through a proper regimen of golf fitness training to prepare the player for the stress of the game. Golfers who train regularly significantly lower their handicaps. Without a regular training program, a golfer finds his or her strength and agility, so vital to the game, gradually diminish. The result will be a shorter swing and loss of distance. After the age of 30, a golfer is likely to experience a golf injury every 3 years, and after the age of 50 it increases to an injury almost annually. A strong, flexible body has a greater chance to put to use whatever basic knowledge and understanding the golfer brings to the golf swing; it allows a golfer to reduce scores on the course. Being fit for golf is what separates the fumbling hacker from the fluid golfer and golf fitness helps the player achieve this goal. PGA TOUR professionals such as Larry Nelson, Greg Norman, Hale Irwin and Fred Couples have improved their fitness or rebounded from serious injury to play some of the best golf of their careers. All have worked hard implementing various training exercise programs. As you will see, swing, flexibility, strength, power, balance and endurance training are the keys to better performance and lower scores. Basic Fitness Training golf performance goals consist of: Improved Flexibility – Injuries to the key muscle groups used in the golf swing are significantly lowered. Proper stretching prepares the body for the stress of the game and improves range of motion. Strengthen Rotator Cuff – Strengthening the shoulder girdle increases stability at the top of the backswing position. Strengthen Upper Legs: Strengthening the quadriceps and hamstrings provides improved balance during the swing. Strengthen Hips: Strengthening the hip girdle adds power and clubhead speed. Strengthen Lower Legs: Strengthening the calf muscle adds push-off power in the downswing. Strengthen Trunk: Strengthening the low back is critical to making an effective turning motion. Strengthen Forearms & Wrists: Strengthening the forearms and wrists add to better club control. Strengthen Upper Arms: Strong bicep and tricep muscles are vital for golf performance. Increased Endurance: Increased cardiovascular capacity enhances endurance to maintain consistency through 18 holes. To achieve results, the golfer needs more than just motivation to drive the ball farther than their playing partners. Now that you understand how physical fitness relates to your game, take the simple Fitness Analyzer on KellyBlackburn.com and Master Your Fitness! Posted Dec 29 2006, 02:44 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness

• The Strong Golf Body

  By Kelly Blackburn Like all athletes in the top level of sports, professional golfers make the game look easy. Their swings seem as fluid and effortless as running water, and they look as though they are on a leisurely stroll as they pound drives more than 300 yards and hit high soft iron shots. The truth is, professionals like Tiger Woods, Vijay Singh, and Ernie Els as well as professionals, such as Loren Roberts, Greg Norman, and Larry Nelson make the game look easy, not because they aren't exerting themselves, but because they're strong and fit enough to make a complicated athletic move (the golf swing) look simple. Very few amateurs can devote that amount of time, energy, and money to their golf games, but that shouldn't stop those amateurs from making positive changes in their games by improving their strength and conditioning. Over the years conditioning for athletes has become an exact science. The workout regimen for basketball teams isn't the same as the program designed for swimmers, football players, or tennis stars. Each sport requires certain physical skills. Trainers must develop programs that enhance the specific skills needed for a particular sport. Golf is no different. Even with the advancements in equipment and course conditioning, golf is still a game of balance, discipline, and touch. Enhancing and improving those specific skills requires a balanced regimen with four equally important components: strength, flexibility, endurance, and diet. Not that long ago many people commonly assumed that strong muscles were slow muscles, and anyone who worked out with weights ran the risk of becoming a muscle-bound brute incapable of swinging a golf club or having the delicate touch necessary for short chips, pitches, and putts. Big, strong muscles were bad in golf, or so said the conventional wisdom. Even in the days when this thinking was prevalent, there were exceptions. Because the in-club gym idea hadn't caught on in country clubs in the 50s and 60s, Gary Player and his friend and workout partner, amateur Frank Stranahan carried their own free weights with them on tour, much to the chagrin of their fellow tour players. But while others sat in the clubhouse bars and scoffed, Player won eight major championships, while Stranahan became the top amateur golfer in the nation and regularly beat the world's best professionals in head-to-head competition. Today the value of strength in golf is almost universally recognized. Strength in all major and minor muscle groups plays a critical role in the golf swing: Strong abdominals and external obliques (the trunk muscles along your sides where "love handles" normally develop) are essential for good posture at address. This becomes especially critical for golfers with the increased risk of back and neck injury resulting from poor posture. Shoulder, arm, and upper back strength are crucial in the takeaway, the downswing, the follow-through, and the short game. Your swing is initiated with the shoulders and hips rotating away from the target. The pectoralis major (the chest muscles) aids in moving the target arm away from the target. The forearms and wrist engage to keep the club in a cocked position. The triceps extend to keep the target arm straight, while the biceps flex the opposite or non-target arm. The rotator cuff muscles work to stabilize the shoulder girdle and turn with the shoulders and arms. The rotator cuff of the non-target arm pulls the club back and externally rotates the arm. The hamstrings and external obliques assist hip rotation during the backswing, creating a stable stance and good posture. The weight shifts from an almost equal distribution at address to upwards of 85 percent on the rear foot due to the redistribution of the upper body. The lower back is a source of much pain and misery in many golfers. The coiling of the upper body around a resistant lower body coupled with the twisting of the back during the downswing and follow-through can have devastating results. Even in a properly executed golf swing, back muscles pull at the lumbar, and, if a golfer isn't strong, the discs are susceptible to strain and injury. Nothing can guarantee that you won't have back problems, even if you do everything right, but a strong lower back is less likely to become an injured lower back. Strength in the legs and hips are also crucial. Strong hamstrings provide a solid base at address while the adductors (inner thighs) and hip flexors initiate both the backswing and the downswing. The gastrocnuemius, commonly called the calf muscle, drives the lower body through the swing, while the ankle flexors are critical for balance. Posted Dec 22 2006, 02:06 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Strength for Your Game, Oblique, Abductor, pectoralis major, flexors, ankle flexors, gastrocnuemius

• Women Golfers Have The Drive For Success

  Watching the tournament rounds of today's LPGA players is more exciting than ever. Annika Sorenstam continues to dominate women's golf and shows where finesse, strength and athleticism come together to make way for the future. Is today's female golfer really that different? You need only look as far as statistics from previous years in combination with current levels of play to answer that question. In 1998, only 7 short years ago, Annika drove the ball 246 yards in average driving distance. Today, her average distance is 272 yards. Since undergoing a full scale assault on fitness with the help of a personal trainer, she has gained close to 30 yards in new found distance. Is she the lone ranger in women's golf or the wave of the future? Back in 1998, if an LPGA player drove the ball 250 yards, she was in the top 17 players in her field. Today, a player who drives the ball 250 yards won't even place in the top 40. What accounts for these new performance standards and how can female golfers around the country prepare for high level competition? Build a Foundation - Learning how to properly engage the core muscles provides a platform of stability and level of protection from injury. In order to keep your body from breaking down and affecting your golf swing, exercises aimed at restoring muscular balance should be a natural part of program design. As you continue to build foundational strength, you also improve your resistance to fatigue. Progressive Resistance - Strength should be developed in a progressive manner. In order to get stronger one needs to progressively add resistance over time relative to previous workouts. Strength gains are made slowly, but consistently and you will see the difference in your game in no time. In the absence of progress with your program, you're limiting your potential. Progression also involves varying your speeds of movement as your body becomes more adapted to each exercise. Today's female golfer knows that hard work creates results and translates to a better position in the playing field. If you are looking for ways to take yourself to the top of the leader board, then place the needs of your body at the top of your priority list to make a definitive difference in your game. Posted Dec 15 2006, 01:57 PM by Susan Hill with no comments Filed under: Susan Hill, Women in Golf, Fitness, Core Muscles, Annika Sorenstam, LPGA, Progressive Resistance, Female Golfers

• Preparing Your Body For Golf While You Travel

  We all know the temptations of traveling... grabbing a slice of pizza while running to your gate at the airport, an elaborate steak dinner with a client, and being so tired at day's end that all you want to do is fall into bed. Traveling can often create havoc on regular exercise and golf conditioning. Fitness and good nutrition while on the road can help keep you on top of your game. With a bit of planning and creative strategy you can help keep your body ready to play no matter how hectic your schedule. Thoughts about travel, exercise and maintaining good nutrition on the road can be negative for many. Some will think, I don't have the right equipment or my meals will be difficult to plan around. Instead of giving up on preparing your body for golf, consider ways to maintain a good portion of your normal fitness and health routine. You'll be surprised at just how much you can accomplish. Here are a few tips to help: As you plan your trip be sure to define your fitness goals while you travel. Keep them specific, measurable, realistic and timely. Consider the constraints you'll have by your travel schedule and logistics. When booking your flights and hotel call ahead or check the internet to find details about exercise facilities. If no facility is available, plan alternate activities like an in-room workout. As you pack be sure to include workout gear as space allows. If your travel involves time-based appointments, schedule appointments with yourself for your workout. Treat this appointment just as you would any other meeting. You'll be surprised at just how much you can accomplish even in your hotel room. Stretches, and some exercises can be performed with just your body weight or you can travel with a weight light fitness band. Many hotels have first-rate fitness centers with a full variety of equipment and their own fitness staff. For most travelers, the best way to fit exercise into their day is by simply setting the alarm a bit earlier to accommodate time for conditioning. This helps to leave the remainder of the day free for other scheduled activities. While exercising regularly is important for your health and golf game, so is how you eat. It is so easy to get off course when you are not at home. Try to pack snacks for the trip and an extra water bottle. Travel can place stress on the body and zap you of your energy. Snack and meal replacement bars are handy for travelers with hectic schedules. While bars are no substitute for real food (i.e., fresh vegetables, fruit, and protein), they're certainly a step in the right direction from burgers and fries. With a little planning and determination, continued conditioning during your travel can keep your body ready for the golf course. Posted Dec 01 2006, 01:55 PM by Susan Hill with no comments Filed under: Susan Hill, Nutrition, Fitness, Travel, Golf