Golf strength training is critical in slowing down the effects of aging. Issues like rapidly declining strength, flexibility, and endurance. The number of golfers who are middle age or older is growing and they all want to play as long as possible.
In order to both slow the aging process AND play longer, you need adequate levels of strength, flexibility, and other physical abilities.
Tip: Check the area where your ball was, and if there is a divot, you need to fix it. Balls that fly into the green often leave large dents which can harm the grass of the green and prove frustrating to the next golfers on the green.
Golfers (and most others) lose as they age. The cause is quite simple. They do not partake in any form of golf strength training exercises to maintain the fitness levels they had early on in life.
Tip: Don’t starve on the course, bring a small snack or high protein bar with you. The game of golf is exhausting, both mentally and physically.
It is NEVER too late to improve strength and flexibility. I have worked with golfers in person and via my websites that are in their 70’s and 80’s that have almost doubled their current strength and dramatically improved their flexibility (specific to golf).
Tip: Before you take your first shot make sure you head to the driving range to take some long shots. Loosen up your body while getting in some good practice so you do not start off cold.
Just by doing a simple golf strength training routine a couple of times a week, you will increase the level of strength and other important aspects, and not be as aware of the changes that come with aging. You can’t stop it, but you can slow it down and even reverse it depending on your current level of fitness.
Tip: Practice is the key to resolving the common error of slicing. The problem lies in improper contact between the clubface and ball during the hit, which results in right-direction curvature.
One of the major areas most senior golfers lose…is the flexibility in their midsection (core), which is critical in generating power in the golf swing. As a result, the senior golfer will make a change in swing technique, rather than address the physical limation.
Tip: Put your whole body behind your golf swing. Inexperienced golfers often mistakenly believe that power should come only from the arms.
There are many senior golfers who can still play a good game of golf due to the fact of playing and practicing throughout the years…however their swing execution, power and overall consistency has been dramatically affected.
Tip: A great golfing tip for beginners is to be aware of your tee height. Unless the tee is placed at an appropriate height, it is almost impossible to drive efficiently.
Therefore, it is critical for senior golfers to maintain or increase strength, flexibility, even balance and coordination to preserve the performance or level of golf they so yearn to achieve.
Given the above scenario, I hope you realize the importance of golf strength training.
If you have made a personal goal to lose weight, exercise and get fit, part of your routine should be about finding great ways to burn calories. A healthy diet, and approximately thirty minutes of vigorous exercise most days of the week, are the best combination to use in order to burn the maximum amount of calories, and to boost your metabolism. Most of us know the usual ways to burn calories: brisk walks, hitting the gym, or riding a bike. But here, you will find some great calorie-burning techniques you may not have tried.
Breakfast is Good!
We’ve heard it a thousand times: breakfast is the most important meal of the day. Well, it turns out that the old saying is true after all. A healthy breakfast will give a jump-start to your day, providing the energy you need, and kick-starting your metabolism into work-mode. The best breakfast foods include protein, high-fiber whole grains, and low-fat dairy products. Your body will know that it is time to begin burning those calories.
Did you know that exercising first thing in the morning will help you to burn more calories than if you work out later in the day? The added benefits are that early exercise can wake you up, give you more energy for the day, and ease your mind of any stress that could put a damper on your mood. On the other hand, if you are not a morning person, get your exercise whenever you can. Any exercise is good exercise!
Extra Physical Activity
Tip: Count the calories you consume to help you stay fit. Being aware of the number of calories you consume each day is important, as it is the main factor in whether or not you will lose weight.
You don’t have to do a heavy workout in order to burn calories efficiently. Any extra activity you do throughout the day will boost your calorie-burning ability. Take your dog for an early-morning walk. Play outdoors with your children, or accompany them on a bike-ride. Use part of your lunch break at work to walk a few flights of stairs, or just walk the halls. Even stepping up your housecleaning routine can get those calories burning.
Drink That Water!
Yes, we are all tired of hearing it: you must drink eight glasses of water daily for optimal health. But, maybe we hear it so often because it is true. Drinking plenty of water actually helps you to burn calories by keeping your body hydrated, keeping your systems running smoothly, and keeping your metabolism charged to the maximum. In fact, drinking water is one of the easiest ways you can burn calories, and it fills you up as well!
Get Your ZZZZZZZ’s
Did you know that a proper sleep routine can keep your metabolism burning calories efficiently, and that not getting enough can cause low-energy, and weight gain? By getting enough good-quality sleep, usually eight hours, you will be keeping your metabolism running smoothly, your body burning calories more efficiently, and you can reap all these benefits while you are peacefully sleeping!
If you love to hit the gym for some good cardio exercise and weight training, by all means, do so. You will burn a lot of calories that way. But, if you are like many people who don’t have time to go to a gym, try these calorie-burning ideas for a change-of-pace!
Injuries occur in all athletic events quite frequently, certain sports more so than others. Golf is no different than any other sport. The severity of injuries in golf usually are not as severe as in other sports. The scenario of a 300 lb. defensive lineman slamming into the side of your knee tearing every possible ligament structure in the knee will never happen in the sport of golf. An interesting visual if you combined the sports of football and golf onto the same playing field, but inappropriate for this paper.
Tip: A great technique for bettering your swing is to make the most of your entire body weight as a means to gain additional power. A lot of beginners think their arms should carry the swing and end up with a weak swing by employing this misconception.
There are two types of injuries classified by professionals in the fields of athletic training and sports medicine. The two types of injuries are: 1) acute and 2) chronic. The above example of the football player is classified as an acute injury. An acute injury can be defined as the trauma in the body occurring immediately after the injury. Refer to the football player example above for a reminder. (For us older golfers, remember Joe Theisman of the Redskins and Lawrence Taylor’s leg breaking tackle? Acute injury.) Relating an acute injury to golf is a little more difficult. Probably the easiest, and maybe most the common, acute injury in golf, occurs while swinging and you hit a rock or something that creates an injury to your wrist. That would be the best example in the sport of golf of an acute injury. Overall, acute injuries tend to be rare in golf because contact by the body with external forces is rare.
My back is always killing me!
Tip: Take a small snack rich in proteins with you, such as nuts for instance. Golf can make a person both mentally and physically tired.
The second type of injury, chronic, is much more prevalent when it comes to the sport of golf. A chronic injury is one that occurs over time. Think of it as a “wear and tear” injury. These are usually the result of the body breaking down over time. A great sports example outside of golf is when you hear about a baseball pitcher having tendonitis in the elbow. Tendonitis is an inflammation of the elbow resulting from the stresses placed upon it from throwing. Over time the elbow becomes tired and eventually injured from the number of pitches thrown. If you are a runner and, after a certain amount of time, your knees begin to hurt, this is usually a chronic injury. When we talk about golf, the majority of injuries are chronic. They tend to be a direct result of the golf swing (just like the pitcher’s elbow). Usually the chronic injuries in golf show up in the lower back. If chronic injuries are caught soon enough in the cycle, rest and proper treatment (i.e. massage, chiropractic care) will heal them. But if you wait too long the body is going to “break,” and then you will not be playing any golf for a long time. This is where the unfortunate situation of surgery and other invasive procedures are considered.
Tip: You should tighten your grip on the club to be able to hit the fade shot. Your swing grip is among the most highly misunderstood facets of the golf game.
So a couple of questions we must ask when it comes to chronic injuries in relation to golf are: how do they occur, and how do we prevent them? Chronic injuries occur as a result of the body becoming fatigued and eventually “breaking down.” The muscles, ligaments, and tendons of your body are required to perform the activity of swinging a golf club. Over time this activity causes fatigue within your body. As the body continues to fatigue, or get tired, the body gets sore. This is the first indicator of a developing chronic injury. If you continue with the activity you’re participating in, with soreness in the body, eventually your body will break down. This “break down” will be in the form of maybe a pulled muscle, muscle stiffness, tightness, or some other type of inflammation. All of the above examples are a result of structures in your body breaking down from fatigue and overuse. Even if just on one swing you feel “your back go out,” nine out of ten times it is a chronic injury, and that last swing was the “piece of straw that broke the camel’s back.”
How to Prevent Chronic Injuries in Golf
Tip: You cannot swing if you are not holding your club correctly. Place the handle on your palms, and point your thumbs down.
We all know that the golf swing is a repetitive movement, meaning the body is performing the same activity over and over again. This creates fatigue in the body over time. And if over time our body can’t support the number of swings we are taking, it is eventually going to break down. There are three variables we have when it comes to the prevention of chronic injuries in golf. Number one is workloads. Workloads can be defined as the number of swings that the body takes with a club over a given period of time. That time frame can be seven days or an entire tour season. Number two is efficiency of your mechanics. When we say “efficiency of mechanics” we are talking about how biomechanically correct your individual swing is. “Why is this important?” you ask. Let me tell you. I think most of us would agree that the tour players have very “efficient” swings; their swings are smooth and look almost effortless. A swing like this asks less out of the body to perform and requires less effort from the muscles; hence fatiguing levels in the body are lower. Some amateur swings look like they take a lot of work to perform, and in reality they do! These types of swings ask a lot more out of the body and fatigue it more quickly. The final variable is what we term “golf strength.” Golf strength is a measure of the required levels of flexibility, strength, endurance, balance, and power to successfully support the mechanics of the swing. Large amounts of golf strength allow the body to support an efficient swing. Low levels of golf strength do not provide the support needed for the swing.
Workloads, Swing Mechanics, and Golf Strength
Tip: Maintain a relaxed state as you address the ball. Many golfers do just this, and it negatively affects their game.
All three of these variables work together to determine if you are a candidate for a chronic golf injury. Golf strength is essentially the foundation upon which your swing is built. This variable indicates how many times you can swing a golf club with your current mechanics before you come up injured. If you have high levels of golf strength then regardless of how efficient of a swing you have, you will be able to play for quite awhile before you get sore. The flip side can also be said. If you have low levels of golf strength, regardless of your swing mechanics, you will come up sore in a shorter amount of time.
Tip: Beginners need to take special note of the height of the tee. If you haven’t set your tee height correctly, your drives won’t go as far.
Secondly, let us look at swing mechanics. If you are a player that has a very efficient swing that places very little stress on the body, you will undoubtedly be able to play many rounds before your body starts screaming at you. Again, if you have poor mechanics, it is going to take its toll on your body and your game.
Finally, we have workloads (i.e. number of swings). The number of swings one makes must match up with levels of golf strength and swing mechanics. The golf swing is a “stressor” of the body and breaks it down over time. If you have an efficient swing, each swing does less “damage” to the body. If you have a poor swing, the body has to work harder, thus fatiguing it more quickly. In addition to this is golf strength. If you have high levels of golf strength, you can swing the club more (i.e. workloads) before you get tired. Low levels of golf strength present the situation of the body’s fatiguing more quickly. “So what is the magic formula?” you ask. My first suggestion is twofold: 1) work on your swing to improve the efficiency of it, and 2) increase your levels of golf strength in order to support your swing. For the time being, match up your swing and golf strength levels to determine what workload levels you can get out of your body.
Yoga began in India 3,000 to 4,000 years ago. The word yoga comes from the Sanskrit language and means, to join or integrate, or simply union. Yoga started, as far as we know, as part of India’s philosophical system, but not everyone practiced yoga, and it has never been a religion.
About 5 million people in the United States do some yoga. Dance and stretching exercise classes usually have parts and pieces that come directly from yoga. If you ever go to a physical therapist, he or she may give you therapeutic exercises that are yoga postures.
There are several types of yoga. The yoga you may have seen on TV or taught at your local Y or an adult education class is called hatha yoga, or physical yoga. Sometimes it’s known as the yoga for health. You may also find yoga being taught in a hospital or medical setting. Many health professionals today feel yoga can be part of a treatment plan.
Hatha yoga has three parts: a series of exercises or movements called asana (poses or postures in English), breathing techniques of all kinds, and relaxation.