GolfFitness
It’s Time To Get “FITT”
Let Our Fitness Expert Spell It Out For You.
by Colin Peden,B.Sc, Executive Fitness Leaders
One of the greatest fears that women have when beginning any form of strength
training program is the fear of becoming bulky. This is a notion that should be
dismissed right away.
Even women who dedicate several days a week to conditioning the body will The next question is in regards to “Time”. The average workout need not take
have a very difficult time gaining large amounts of muscle mass. On the flip more than 30 minutes to complete. Each set of an exercise that you do should
side, the vast majority of women who begin an exercise program are hoping to take no more than 30 seconds to a minute to complete. Therefore, a group of
tone the body by losing excess body fat. The good news is, the best way for eight exercises that are repeated 2-3 times each should take approximately 20
women to lose body fat and tone the body is to combine regular cardiovascular minutes to complete. With small rest times between sets and sips of water to
activities with planned workouts and proper food choices. In order to begin a stay hydrated, a lot can be accomplished in 30 minutes.
program safely and effectively it is important to explain the “F.I.T.T.” principle -
a small acronym that will help create a sensible plan of attack towards reaching The final step is to decide what “Type” of exercise to perform in order to reach
your fitness goals. your objectives. Since golf is the main focus here, exercises involving multiple
muscle groups and especially the core muscles should be emphasized.
The first question we must answer when thinking of starting a program is how Stabilization and balance are both vital to the golfer so why not choose exercises
often we can make time to exercise. This is known as “Frequency”. In general, that combine both. Choosing to use stability balls, dumbbells and dynamic
I would recommend that we all try to move as much as possible throughout the movement exercises will allow the golfer to perform many different movements
course of each day. Walk, bike, swim and generally be active. When it comes that will help foster a powerful and coordinated golf swing.
to strength training however, I would recommend that a well rounded strength
training program be completed 2-3 times per week allowing for 48 hours of rest With these sound guidelines to follow, it is time to get to work. Go out and buy
between your workouts. Not allowing enough rest between workouts will result yourself a good quality stability ball and some inexpensive dumbbells and try
in minimal muscular repair and eventually general body soreness. the following exercises. These four exercises will work on strengthening the
abdominal wall, lower back, legs and muscles of the shoulders. Start slowly,
The “I” stands for intensity. If you are just beginning a program, aim to use remembering that your technique is more important than the weight initially.
weights that will cause muscular fatigue after completing between 12-15 repetitions. Once you feel confident in your technique, increase the weight and limit the rest
Repeat a series of exercises in a sequence that can be repeated 2-3 times. time in between each set. A one time visit to a qualified trainer is always a good
Focus on using larger muscle groups before moving on to smaller ones. first step before beginning any new training plan. Have fun and workout sensibly.
Equipment Needed
Mat, Medicine Ball,
Stability Ball, Dumbbell
22 FLAGSTICK FOR WOMEN
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