Cardiovascular exercise helps to keep the heart and lungs healthy. Plus, it will help you from tiring so quickly during your round of golf. Here are 3 cardio tips you can do on and off the course to improve your golf game.
1. Include 3 days per week of 30 minutes of cardiovascular exercise into your week. Some examples are walking, running, biking, swimming, etc. Do something that you like and that increases your heart rate. See below for a more detailed cardio program.
2. Take the stairs. Instead of taking the escalator or elevator take the stairs. Climbing stairs is a great way to get in some cardiovascular exercise. So, the next time you need to chat with a co-worker walk there or take the stairs instead of emailing them.
3. When on the golf course park your cart farther away from the green or leave it on the cart path and walk to your ball. If you walk briskly you will not slow your pace of play and it will help you get in some more steps.
To help prevent pain and to increase your endurance, incorporate these cardiovascular exercises into your fitness routine.
The key to making these cardiovascular exercises most effective is by knowing your maximum heart rate. To figure out your maximum heart rate, subtract your age from 220 and then multiply by the percentages indicated below to determine where you should be. The addition of a heart rate monitor will help you know what level you are at.
If you have never done any cardiovascular exercise before, start simple with walking for 30 minutes, at a medium intensity or 65% of your max heart rate three days per week.
If you have done cardiovascular exercise before, incorporate these workouts each week:
• 1 day of walking for 30-60 minutes at 65% of your max heart rate.
• 1 day of walking hills at 75% of your max heart rate.
• 1 day of intervals – warm up for 5 minutes, then walk at 65-75% of your max heart rate for 2 minutes, then walk faster to get your heart rate up to 80-85% of max heart rate for 30 seconds, then slow your pace to recover for 2 minutes, then go faster for 30 seconds. Repeat the intervals 4-6 times. Finish with a cool-down for 5 minutes.
If you don’t have access to a treadmill, walk outside. If the weather does not permit walking outside, you can walk the halls in your office over your lunch hour, or most schools let the public walk the school hallways during certain days and times. These are all great options for getting in your cardiovascular workout.
As always, consult your doctor before starting any cardiovascular or strength program.
If you are interested in doing 1-on-1 golf fitness training, you can contact Lisa at lisa@personaltrainingwithlisa.com.