Tuesday, March 18, 2014

Four Areas Getting Ready for Spring Golf - What to work on in the Month of March Madness - 2. Endurance

Below is the list of the four areas we will work on during the Month of March, and hopefully through the remainder of the year on a continuing basis.  These will allow us to move through the year of golf in good condition depending how much time you put into it.
  1. Flexibility
  2. Endurance
  3. Tempo
  4. Breathing
Last Blog we covered Flexibility.

This session we will cover Endurance.

Endurance will help you gain the stamina you need in keeping up with the finishing of grueling rounds along with tough weather and other condition you will be facing.  Yes, most of the time we ride in a cart and don't think endurance is an essential need because of this but, there are days you don't get to drive to your ball and you have to do some walking.  This will help.  Also, as you play in some golf events that don't allow carts for some of you this is important part of the game to keep you intact through the round.

Endurance (This is often-overlooked contributor to golf performance.  However, if you've ever walked a full 18 holes on a tough hill course you understand how eat fatigue can set in during the late stages of a round.  While driver distance requires explosive power, cardiovascular and muscular endurance can help you attack the ball with the same velocity on hole 18 as you did on hold 1.  Begin building endurance in the off-season, at least two months before golf season begins.

  • Build cardiovascular endurance by performing aerobic exercise at least three or four days each week.  Perform at lest 30 minutes of exercise at moderate intensity.  Vary the the exercise to promote continual cardiovascular gains.  For example, swing one day, jog another and cycle the next.  I have found running in place and/or walking briskly also will work.
  • Build on muscular endurance by performing two to three resistance training sessions each week.  Select 10 exercises each session that target muscles you use when playing a round of golf.  Effective exercises for golf include squats, lunges, trunk rotations, medicine ball throws, rows, lat pulldowns and other exercises that target the legs, hips, core, back and shoulders.  Use light weights and perform multiple sets of 12 to 15 repetitions for each exercise.
  • Eat properly and stay hydrated.  Golfing does not require high-intensity bouts of work but optimal nutrition can prevent fatigue of the muscles and cardiovascular system late in the round.  Eat plenty of complex carbohydrates to ensure sufficient glycogen storage in the muscles, and eat the proper amount of fats and protein.  Inadequate hydration an cause neuromuscular fatigue so drink plenty of fluids throughout the day.  About 45 percent to 65 percent of your total calories should come from carbohydrates, 20 percent to 35 percent from fat and 10 percent to 35 percent from protein.  Aim to drink eight 8-ounce glasses of water each day.  However, if you are watching your carbohydrates and sugar consult your Doctor to find out what will work best for you.
  • Walk every round.  The most sport-specific method to improve endurance needed for golf is simply to walk the course an ideally, carry your own clubs.  Riding around the course in a cart is not taxing and will not provide the overload you need to improve your cardiovascular endurance.  Begin walking the course two months prior to the season, and your body will be fit by the time you need it to be.
Next we will talk about the third are of interest Tempo.

Until then, save some money and walk the course and build your endurance.......

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