3 Key Elements to a Golf Specific Fitness Program
Many of the top touring professionals know that winning on the tour today takes much more than a great game of golf. It means understanding every aspect of their physical and mental being and what factors influence their performance. Gain a competitive edge in your next round by integrating these three key elements into your current VersusFit Training program.
Specific to golf – Get rid of the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Avoid the injury risks and ineffectiveness of static free weights in most gyms. Bodyweight training is safer and requires greater neuromuscular control. Training the muscles and central nervous system simultaneously is extremely beneficial to performance fitness.
Increase Core Stability – VersusFit Training efficient movement creates more efficient power. Golfers maintain an athletic posture over long periods of time and require both trunk and core stabilization and endurance. By increasing your strength and endurance in the core region of your body, you provide both a solid base of support for rotation in addition to the proper transfer of power throughout the body.
Vary your Planes of Motion during Exercise – A golf fitness program will have varying planes of motion as part of your weekly strength routine. VersusFit Training Programs offer outstanding varying planes of motion, core strength, rotational power, and stabilizer muscle group conditioning. Planes of movement include front to back motions, left to right and rotational exercises. A VersusFit Training Program offered by a professional VersusFit Certified Coach can help you to perform considerably better, including greater power with a more relaxed swing.
Exercise is about more than keeping in shape. It also can help with your emotional and mental health. Exercise can help you improve your self-esteem, keep your mind off problems, and give you a sense of control. In general, people who are fit have less anxiety, depression, and stress than people who are not active.
Research suggests that exercise can help specific mental health problems. Exercise may help prevent depression from coming back (relapse) and improve symptoms of mild depression.
Be safe while you exercise
Moderate exercise is safe for most people, but it’s a good idea to talk to your doctor before increasing your activity. Anyone age 65 or older should talk to a doctor before exercise.
- Start slowly, and gradually increase how much you exercise.
- Stop exercising if you have severe pain, especially chest pain, or severe problems breathing. Talk to your doctor about these symptoms.
- People who are likely to have high anxiety or panic may have an episode during exercise because of the buildup of certain body chemicals (such as lactic acid) from exercise. If you have any problems during exercise, talk with your doctor.
Tips for being active
It can be hard to be active when you feel depressed or anxious or have a mental health problem. But activity can help you feel better, so do your best to find a way to be active. It’s fine to start with small steps. You can build up from a few minutes a day.
- Don’t overdo it. Start with simple exercises, such as walking, bicycling,swimming, or jogging.
- Warm up your muscles for about 5 minutes before you start exercising. To do this, you can walk, slowly move your arms and legs, or do simple muscle stretches.
- Use the talk-sing test to see whether you’re exercising at the right pace.
- If you can talk during exercise, you’re doing fine.
- If you can sing during exercise, you can exercise a little faster or harder.
- If you are not able to talk, you’re probably exercising too hard. Slow down a bit.
- Cool down for 5 to 10 minutes after you exercise. It’s okay to do some stretching exercises during cooldown.
- Drink water before, during, and after exercise.
- Get regular exercise but not within 3 to 4 hours of your bedtime. This might make it hard to fall asleep.
- You can make daily activities part of your exercise program. You can:
- Walk to work or to do errands.
- Push a lawn mower, rake leaves, or shovel snow.
- Vacuum or sweep.
- Play actively with your children, or walk the dog.
Do your best to slowly work up to moderate activity for at least 2½ hours a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities-including daily chores-that raise your heart rate can be included. Find a pace that is comfortable. You can be active in blocks of 10 minutes or more throughout your day and week.
If you have problems exercising on your own, ask someone to exercise with you or join an exercise group or health club.