1-2-3-Golf
If you enjoy golf, you know how much it helps you stay fit as well as have fun. Golf provides the benefits of all three exercise categories: aerobic, strength-building and flexibility. It also involves both your upper and your lower body, for great all-over conditioning.
For most of us in Canada, golf is a seasonal sport, and getting back into the swing after a long winter can bring on stiff muscles and creaky joints. Try to start a regular exercise routine at least three to four weeks before you intend to hit the greens.
Stretches Include stretching as a regular part of your year-round training. It helps improve your range of motion and helps make your swing more fluid. As well, by improving your joint flexibility, you increase your swing arc and thus your distance.
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For a total body workout, be sure to include stretches for hands, arms and shoulders, quads and calves and lower back.
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Always stretch as part of your pre-game warm-up. Climb the stairs or walk briskly for five minutes before stretching to get your blood pumping.
Core Your abdominal and back muscles help power your swing to improve your distance and accuracy. They also help prevent back injury.
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Try a few sets of sit-ups four times a week. Be sure to include those in which you touch your elbow to the opposite knee to work the obliques, which are important for controlling twisting motions.
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To strengthen your lower back, try lying face down (on a mat or a stability ball), then raise your right arm and left leg a few inches. Hold for several seconds, then lower and raise the opposite arm and leg.
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Joining a Pilates class or using a DVD at home is a great way to strengthen your core muscles, including abs and lower back.
Legs and arms
You can increase your club speed by building a strong upper body. But, like a boxer, a golfer also needs a solid base for the upper body to work its magic. Strong glutes, thighs and calves provide balance and support for a more fluid swing.
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Incorporate push-ups into your routine, and try doing the plank pose, a classic yoga position.
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Lunges and squats are some of the most effective lower body strength-building exercises. Try adding dumbbells to increase their power.