Do you consider Golf an aerobic activity? When you think of an “aerobic” activity, you probably think of jogging, biking, swimming, running up stairs, etc. Aerobic sports that you watch on television are Track and Field (running), the Tour De France (biking), NBA Basketball (basketball players running, jumping), NFL Football (football players sprinting), the World Cup (soccer players running up and down the field), and NFL Hockey (hockey players skating).
With all this “exciting activity” on television, when it comes to golf, do you consider Golf an AEROBIC activity? Probably not. Golf is a game of skill. Your focus is your game, and how you can take the least amount of shots so you can win your round or improve your handicap.
But sometime during this 3 to 5 hour event you need to BREATHE. And if you are not efficient at breathing then you are going to get tired. Recently, a client came to FitGolf Performance Center and recapped his latest round of Golf. “I was great the first 9 holes, but then during the back nine I started to fatigue…”
- That is a word that is usually associated with Aerobic Exercise! It wasn’t that our client was a bad golfer. He was playing well the first nine holes. The issue was that he began to fatigue, and that caused him to lose consistency.
“Okay, so Golf is an “Aerobic” activity. So what do I do? Start running 3-5 miles a day?”
It’s a good question. Will running help improve your endurance so that you can play more golf and be consistent? The answer is yes. However, the better question is: “Is it NECESSARY for me to run 3-5 miles a day to improve my endurance.” The answer is NO.
It is not necessary for you to run 3-5 miles a day to be a better golfer. It can help, but what if you aren’t a runner? And also too much aerobic activity may actually take away from your game. It is important that you maintain your power as a golfer because you need to be able to swing the club once every 10-15 minutes as hard as you can. So just like football, you need to be able to demand instant energy from your body to hit the golf ball far. Therefore you need to maintain that power, but still build your endurance.
FitGolf: Aerobic Interval Training
Most of your round consistent of walking at a steady pace (unless you are riding the golf cart), therefore you are already doing that type training everyday (walking to work, walking at your job, standing on your feet, mowing your lawn, playing with your kids, etc.).
At FitGolf, we recommend Aerobic Interval Training. This will allow you to swing the club every 10-15 minutes as hard as you can without fatiguing at the end of the round.
Here is one training protocol we recommend:
Times per Week: 2 times a week (unless you are playing)
Sets: 6 to 12 sets
Reps/Time: 30 seconds to 1 minute
Rest: 1 to 2 minutes EASY
Intensity: 80 – 95% your Max Heart Rate*
*Be sure to consult your physician before beginning any aerobic protocol/training.
Total Workout Time:10 to 25 minutes
That’s it – No more, No less. You can do more aerobic work if you want, but the question you need to keep asking yourself, “Is it necessary for me to play better golf?” Aerobic activity is definitely beneficial in achieving your long term health goals; however, for golf you will only need to do what is necessary to improve your endurance.
After reading this blog, you may realize that you had not been doing aerobic activity before.
Now by doing 10 to 20 minutes of aerobic activity twice a week, you will have an opportunity to improve your overall health, improve your endurance for golf, AND have an excuse to out of the house/office and play outside with your children. Wouldn’t that make life a little bit sweeter?
For all Questions related to Aerobic Training Programs, golf fitness, nutrition, and your mental game email me at [email protected].