Monday, April 20, 2015

Golf Fitness

Photo Cred: American Golf
Believe it or not Golf is an active sport, even when you play with a cart (which is good news for me)!  I often feel very tired after a round of golf, and I always attributed it to the fact that I have been out in the sun most of the day.  Then I started doing some research on the fitness side of golf and found out the real reason why it can be so exhausting.  By spending one hour at the range you can burn up to 200 calories.  One round of golf is equal to a 45 minute fitness class, plus it is more fun and a lot prettier.  Playing 18 holes with a cart burns over 400 calories, 18 holes walking with a caddie burns over 600.  Next time you are at the course and you are asked if you want to walk or ride, remember this, playing 18 holes is equivalent to a 5 mile walk and you can burn over 720 calories!  This last fact might make me ditch the cart and become a walker.

Golf is a very repetitive sport too.  Hours of the same motion can wear on your joints and muscles.  This is a game we all want to play into our years of retirement, I'm only in my 20's and I am already keeping my eye open for a nice place to retire where I can play golf year round!  To avoid injury that will prevent you from playing your best game or even playing at all, you need to strengthen your joints and those muscles that are used over and over again in a golf swing.  You also need to stretch and warm up before each round.  Doing this will help to increase your power and your control of the club.

In fact the number one player in the world, Rory McIlroy, along with Nike have been showing the world some of Rory's training routine that helps him do what he needs to do on the course.  I love what they have been doing to show that golf really can be an athletic sport.

While doing my research I found several simple workouts that will help to strengthen your body specifically for the game of golf.

1. Side Split Squat.  To do this stand with your feet wide apart and sit down into a squat, shift your weight to the right foot then to the left foot.  Slowly shift back and forth for 20 repetitions.

2.  Golf Twist.  To do this start in a golf position like you are addressing the ball.  Hold a 5 pound medicine ball or dumbbell at your chest with your elbows up.  Then twist your body while keeping your feet and head still similar to a back swing.  Do this on both sides.

3.  Spell Your Name.  To do this lie flat on your back with your legs about 6 inches in the air with your feet together and simply write your full name in the air with your feet.
To find these and other workouts check out this article on

GolfDigest also shared a great video that shows three simple stretches to help you warm up with your clubs before your round.  Watch the full video here.

1.  Hold your club out in front of you with both hands in a golf stance.  Simply turn your body into a back swing on both sides, similar to the Golf Twist above.

2.  Hold your club above your head with both hands and your feet about shoulder width apart.  Then lower into a squat as far as you can, don't let the club come forward in front of your body.

3.  Hold your club above your head with both hands and simply lean to the side to stretch out your oblique muscles.  Repeat on both sides.

For more golf fitness tips and ways to improve your game with an off course workout program.  Check out Golf Fitness and Training Tips.

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