| |
| |
|
Golf Information |
|
|
|
Get Moving and Save Strokes
Whether you walk the course or ride a cart, a round of golf can leave the aerobically unfit golfer dragging by the late holes. Aerobic training improves lung capacity, circulation, and muscular endurance and leads to better performance and better overall health. The benefits of being aerobically fit aren't limited to physical performance; studies have shown aerobic exercise to improve resistance to mental stress (a major plus for the golfer). A dedicated aerobic training plan will help you save stokes by allowing you to maintain peak physical and mental performance throughout the round. Aerobic conditioning should be performed three to six days per week for at least 20 to 30 min at your target heart rate. Training at the proper intensity is the key to aerobic training. During exercise we physically stress our body and it is our body's adaptation to that stress that makes us healthier. This is why a leisurely walk does not qualify for aerobic training; unless we push ourselves our training stimulus will not illicit a physiologic adaptation. Adaptations made by the heart and lungs in response to aerobic training allow them to work more efficiently by increasing their capacity to pump blood and utilize oxygen. This improved circlation and oxygenation allows the body to perform more work, at higher levels with less stress. Determining Target Heart Rate Method 1: Using a percentage of Maximal Attainable Heart Rate: To determine your target heart rate you must first find your predicted Maximal Attainable Heart Rate also known as Heart Rate Max (HRM). To calculate the predicted (HRM) you subtract your age from 220. General guidelines for Target Heart Rate (THR) using this method are between 60 % HRM at the low end to 90 % HRM at the high end. Once you know your HRM simply multiple by .6 and .9 to find your target heart rate range. For example for a 40 year old, subtract 40 from 220 to obtain your Heart Rate Max of 180 beats per minute. Then, by multiplying the HRM by the work rate (60%-90%) we know that this person should be exercising with a heart rate between 108 beats per minute to 160 beats per minute. Method 2: Target heart rate as a percentage of Heart Rate Reserve (HRR) Using this method is a bit more accurate as it takes into considerations ones normal resting heart rate. Heart rate reserve is the number of beats per minute between your normal resting heart rate and your maximal attainable heart rate. To calculate target heart rate using this method we use what's known as the Karvonen formula. Karvonen formula: Target heart rate (THR) = (exercise intensity x HRR) + Resting Heart Rate. General guidelines for THR (target heart rate) using this method are 50 % HRR - 85 % HRR. Take your pulse to determine your Resting Heart Rate. To find your heart rate reserve (HRR) subtract your resting heart rate from your Heart Rate Max. Multiply the HRR by .5 to find lower limit, and multiply by .85 to find upper limit. Then add the resting heart rate back to that number to find the final result. For example let's look at a forty year old with a resting heart rate of 80 beats per minute. Subtract 40 from 220 to come up with a Heart Rate Max of 180. Next, subtract resting rate of 80 from HRM of 180 to get a Heart Rate Reserve of 100. Take the HRR of 100 and multiply by the exercise intensity (between 0.5 and 0.85) then add back the resting heart rate. This gives a target heart rate of between 130 beats per minute and 165 beats per minute. Generally, current fitness level determines where in the target range we should be exercising. Monitor your heart rate during aerobic exercise. It may be necessary to gradually work your way up to the recommended duration and target heart rate. If you're new to aerobic training or haven't exercised in a long time start out slowly. Gradually increase the pace and duration of your aerobic workouts. Before you know it you will be working at the recommended intensity levels and reaping the full benefit of your aerobic training. Include activities you enjoy in your aerobic program. Activities such as bicycling, tennis, basketball, and swimming are every bit as effective as jogging or stair stepper machines, and they are often more fun. If you are looking to reduce body fat, some studies suggest aerobic training first thing in the morning may stimulate an increase in fat burning throughout the entire day. Research has also shown that the general heath benefits of aerobic training can be gained if you break your daily sessions into two or more shorter bouts. Regardless of when you do it, aerobic exercise will get you looking, feeling, and playing better Remember these are general guidelines; a qualified healthcare or fitness professional may be able to give you a more specific aerobic training perscription. It is recommended to consult your physician before starting an exercise program if you are a male 45 or older or a female 55 or older, have experienced chest pain, dizziness, rapid heart beat, shortness of breath, or have been diagnosed with cardiac, pulmonary or metabolic disease. Bill Scibetta, RN, NSCA-CPT Bill is the founder and President of Precision Fitness - Personal Training Centers in the Charlotte, NC area and co-author of the book Play Better Longer! - Peak Performance and Injury Prevention for Golf. Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association - Certified Personal Trainer. After spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance. For more information visit http://www.LakeNormanFitness.com
MORE RESOURCES:
Golf - Google News |
|
|
|
RELATED ARTICLES
A Golf Fitness Tip Must Focus On The Golf Swing There is no way that you can separate a good golf fitness tip from a good well executed golf swing. The golf swing is the most strenuous aspect of the game and a good golf fitness tip is one that helps you improve on your golf swing. GPS Golf Balls Are Almost Here As GPS technology gets better and better and smaller and smaller it will be able to be used for many things? For instance at the World Series a baseball hit into the third level will be able to be recorded by GPS as to exactly how far it was hit and it's trajectory to formulate where it would have actually landed had the stadium been flat. Thus we will be able to tell who was the greatest homerun power house of all times, perhaps even who is on steroids based on their body mass, speed of pitch, GPS data and 'haptics' (body movement and form). Sit Up Straight! It Will Help Your Game What does it take to reproduce the perfect golf swing? Precise coordination of muscle contraction and relaxation, muscle balance and body awareness are all required to recreate a good swing. A prerequisite to these necessary components is good posture. Myrtle Beach Golf Vacations and Hurricanes - How to Weather the Storm Hurricane season in Myrtle Beach, South Carolina runs from June through November each year. The peak months for hurricane activity are August and September. Basic Golf Etiquette Many golfers take to the sport without the basic understanding of how the game should be played. Of course, we all know that the game requires a tee, a ball, and clubs, but few golfers actually take the time to learn the proper etiquette of the game. Perfect Golf Swing Is Within Reach The perfect golf swing. Aren't we all look for it? Now the educating part. A Lower Body Golf Swing Can Generate Maximum Power The perfect lower body golf swing involves the legs to a very large extent and it is therefore true to say that exercise that conditions these parts of the body will have a positive impact on the quality of the golf swing.This truth is obvious when you take a closer look at the golf swing. What Can A Single Digit Handicap Golfer Do That You Cant? Chances are that if you're an avid golfer, you'd love to be a single digit handicap golfer. So what do these golfers have that you don't? You may be thinking they're simply "better golfers," and they may be true, but odds are they are also more in tune with how their level of fitness affects their ability to play a great round of golf. How To Choose The Best golf clubs For Your Game Wilson , Callaway, Titleist, Adams , King Cobra, Yonex, Ping , Taylor Made, Mizuno, and Spaulding are all excellent name brand golf clubs. As a beginning or even a professional golfer, trying to decide which set of golf clubs to purchase, however, may often feel like taking a shot in the dark. Getting Your Hands Through the Ball at Impact Have you ever thought about what your hands and forearms are actually doing at the moment of impact? If not, please give this a try because it's one of the most important parts of the swing. The Simple Golf Swing explains this move, and others, in much more detail. Finding A Good Golf Product Is A Lot Easier With The Net The World Wide Web has made life a lot easier for many people. Golfers are no exception and apart from valuable golfing tips being widely available on the net, the other huge advantage is that it has become a lot easier to find good golf products. How to Develop More Power in Your Golf Swing How can you develop more power in your golf swing? This is probably a question that all of us want an answer to. Most of us go to great lengths to do whatever it takes to get that "power" into our drives off the tee. Golf Fitness Dominates The PGA Tour Have you been curious why some golfers seem to take control and rule the tournaments these days? Tiger Woods is the golfer who is widely acknowledged with starting the revolution in fitness training, although many players before him like Gary Player are known exercise enthusiasts. While Tiger made it not only acceptable, but preferable, to train for golf, the majority of players are now taking their fitness levels very seriously. Golf the Real Thing The grass is always greener on the other side. Not as green as I felt on the inside the day I decided to check out this golf lark. The Perfect Golf Swing Through Improved Posture And Balance Every golfer is continually in search of that elusive feel of the perfect swing. Books are written on the topic. Golf Stretching Exercises Have A Direct Impact On Your Drives Golf stretching exercises have been known to have such a huge impact on the golf swing that their popularity amongst golfers has spread like wild fire in recent years.Yet in some cases the golf stretching routines have not been gotten from a real golf-specific exercise expert. How To Achieve Longer Golf Drives Longer golf drives are the desire of every golfer. Yet this is something that remains elusive to many golfers. How to Develop More Consistency in the Golf Swing Imagine every one of your shots in the middle of the fairway, every chip two feet from the hole, and every putt nailing the center of the cup. Well, maybe some of us dream of never having to ever putt and each approach shot goes into the hole, but I think you get the picture. 3 Myths About Golf Conditioning Golf has always been viewed as a game of leisure. But today's golfer is leaner, stronger, and fitter. Correcting a Golf Slice Slicing the ball is a common problem among golfers. A slice is when the ball travels from one direction to the other [depending on the left or right-handedness of the golfer], generally not in the direction you want it to go.
|
| home | site map |
| © 2006 |
