By Kelly Blackburn
Next week we will begin our 8 week series of golf fitness classes! I wanted to give you some guidelines for training. Please note that our first series,
Flexibility for Your Game will require the golf fitness
Stretch Trainer located in the golf fitness pro shop. Here you will find the Stretch Trainer and DVD combo discounted for Tees2Greens' readers!
1. Quality is always more important than quantity.
2. Learn proper technique before adding heavier weight.
3. High volume 12 to 20 repetitions per set and 3 to 5 sets of low-intensity lifting will enhance muscular endurance and facilitate a "cut" look of muscles.
4. Low volume 6 to 12 repetitions per set and 1 to 3 sets of medium- to high-intensity lifting will promote strength gains with bulk applied to muscles.
5. Training parameters of sets, reps, frequency and intensity need to be varied every five to six weeks to avoid a plateau in training.
6. Never hold your breath while lifting. Instead exhale when you push against the resistance and inhale as you return to the starting position.
7. Always train opposite muscle groups to maintain muscular balance. If you train the front of your arm, be sure to train the back of your arm. Remember, golf is a game of balance!
Cardiovascular training is a must to maintain endurance while playing. The benefits include strengthening the heart, maintaining the integrity of your arteries, improving blood and oxygen delivery to the muscles and weight loss. The following guidelines are designed for cardiovascular equipment training, but also can be applied to power walking.
1. Choose equipment that is comfortable and familiar, such as stationary bike, treadmill or stair climber.
2. Calculate your target heart rate using either of these formulas:
- cardio training: 220 minus your age multiplied by 80 percent
- weight loss: 220 minus your age multiplied by 60 percent
3. Begin with light resistance for 2 to 3 minutes as a warm-up.
4. Increase the resistance the next 2 to 3 minutes to reach your target heart rate. You may need to obtain a heart rate monitor or see if your equipment has one built in.
5. Maintain your target heart rate for a minimum of 25 minutes.
6. Decrease the resistance for 2 to 3 minutes as a "cool down." Your heart rate should be around 100 or less when you are ready to get off.
7. Train a minimum of three days a week.
NOTE: If you do not have access to a heart rate monitor, begin with a warm-up and gradually increase resistance. Find the point where you can exercise moderately and converse without gasping for air. If you are unable to speak without stopping between words or sentences to catch your breath, decrease the resistance to your find comfort zone.
