As every sport is unique, it is important to have a fitness routine that concentrates on developing the muscles most used in your specific sport. For golfers, the muscle groups that need concentration are the shoulders, the stabilizers of the trunk, and the lower limbs that provide stabilization and alignment. Most sports injuries occur as a result of overusing the muscles most involved in the game; in golf these muscles are the lower back, wrists, shoulders and elbows. Over the next two weeks, we will introduce a balanced exercise routine designed to assist in the recovery of these injuries and to prevent new injuries.

This week’s issue consists of two important training principles: cardiovascular exercise and flexibility. Cardiovascular exercise is essential for playing 36 holes without undue fatigue, while flexibility is required to achieve full range of motion in your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower back problems.

Cardiovascular Exercise (20 minutes)

The cardiovascular component of your workout can be done on any piece of cardio equipment you choose or through any outdoor activity that you enjoy. An important training principle to apply while participating in a cardiovascular workout is ensuring that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 35-year-old individual would have a target heart rate range of 111-148 beats per minute. Many newer pieces of cardiovascular equipment have built-in heart rate monitors for quick and easy heart rate monitoring.

Stretching (10 minutes)

Stretching is a crucial, and all too often neglected, component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but it also increases performance. A flexible muscle reacts and contracts faster and with more force than a less flexible muscle, thereby improving your performance.

Your stretches should be performed after you are warmed up and should be held a minimum of 15-30 seconds and as long as 60 seconds. Your stretching routine should include the three following stretches:

1.Upper Pec/Pec Major

Face through a doorway with your arms flush against the frame. Apply a gentle force pushing your body through the doorway. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. The stretch should be felt across the chest muscles.

2.Latissimus Dorsi/Back Extensors

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

3.Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.

During this first week your goal is to train three times (ex. Tuesday, Thursday, Saturday) for 30 minutes following the exercises detailed above. Good luck and we will see you next week with some new strengthening exercises to further improve your golf game. Be sure to contact your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.