Golf Fitness Questions

[mutadayen]

I've made it a goal this year to shed extra weight and get myself into condition by losing 37 pounds so far in 3 months. I still have 15 pounds to go to get down to my goal weight of 195 pounds (i'm 6'2"). It's two fold because im training for the Chicago Marathon and trying to get more flexible for golf.

I think my biggest issue is flexibility. I just feel like i'm not flexible enough. I see some big guys playing on tour who are very flexible, and i've been spending 10-15 minutes after my workout sessions strictly on flexibility by doing shoulder stretches, back stretches, hip stretches, and hamstring stretches based on what i've found on the web. The weight loss has helped a great deal as I feel I have more rotation now, but I still feel my shoulder get tight about 2/3's of the way on my back swing. When I look in the mirror, my arm and elbow start to bend right at that point, and im trying my hardest to keep it straight.

I try to stretch where I can and when I can, but I still feel tight. Does anyone have any good advice, links, books, or recommendations? Thanks...

[9 iron]

I'll be interested in hearing some responses as well. I'm 6'2" and 270 but am large framed because of past football and weight lifting activity as well as working in concrete construction for many years. My ideal, slimmed down weight is about 235 (I actually look kind of skinny though muscular at 235 - that was about 7 years and several injuries ago) but I'm hampered by a couple of shoulder surgeries I am currently rehabbing from. I've been stationary biking a lot for cardio as my knees and body can't take a pounding like they used to, so running is out of the question. I'm finding that I'm in serious need of a good stretching regimen including a focus on the lower back (as you can see I'm kind of jacked up from years of pounding). My goal is to drop to 235 through cardio and light weight lifting and get in better golf shape, a sport I'm confident I can do well in for many more years with a bit of effort in the fitness department. As it stands now my biggest golf hurdle is being constantly tight from working out - I just cant seem to get the lower back and upper body loose. Hopefully some experienced golf fitness professionals will chime in here.

[TomDonS]

Core work, look up on Golf Digest. com. Stretching(take a yoga class) and Cardio, Cardio, Cardio. You would be amazed when you are strong and fit it is much easier to groove and repeat a good swing. I did all 3 lost 45 lbs and the game is much easier now.

Walk whenever possible. You burn as many calories an hour carrying your bag 18 holes, as you do jogging for an extended period.

[DJYoshi]

Walk whenever possible. You burn as many calories an hour carrying your bag 18 holes, as you do jogging for an extended period.

absofreakin lutely.

i burn about 700 - 1200 calories carrying and playing and carrying... I have a heavy bag..and only use the light sun mountain bag when it's really hot and stretching is probably key... don't be scared..get a massage where they end it with METS stretching... you can really go after it with a STRONG CORE and flexibility!

[Golfer71]

But don't go too crazy, I set myself up with a program of 3x 6km runs each week which worked great until week 3 when my knees had enough and directly told me so! Thankfully it looks like no permanent damage done and i'll be able to train again soon - 16 pounds to go for me!

[mkrolewski]

Not being a trainer, I might suggest adding weight workouts to your training. Light weights with many repetitions serves to tone tendons and muscles. The added strength stabilizes joints and facilitates motion. Using the weights at the maximum range of motion will allow you to slowly increase motion.

Personally, I notice that most people really do not workout hard or long enough. You should be looking at 3-4 30 minute workouts per week. Add this should be at your predictive maximum heart rate (PMHR) You may have seen this computation PMHR= 80% * (205 minus 1/2 your age). I have heard the idea of during at least 130 beats per minute as another measure.


Note for most people walking the course -- your heart rate may never get to that level at any given time. And resting between holes cancels a lot of the rigor of the walk.

[roflslice]

I try to stretch where I can and when I can, but I still feel tight. Does anyone have any good advice, links, books, or recommendations? Thanks...

I would recommend checking out P90x. It has all you are looking for with strength training, yoga (for stretching), and cardio. Ive been on the program for about 2 months now and can really feel more power behind all my shots. Not to mention looking more cut

.

[TN94z]

Also, check out this site:

http://www.mytpi.com/

It has a lot of good info!!

[TomDonS]

I would recommend checking out P90x. It has all you are looking for with strength training, yoga (for stretching), and cardio. Ive been on the program for about 2 months now and can really feel more power behind all my shots. Not to mention looking more cut

P90x will kick your ass. You will be as strong and flexible as you ever imagined but as with anything else you have to commit to doing it. It is totally worth it. I paired it with my bowflex and am now addicted to working out and getting fit. My swing is so grooved and repeatable I wish I did it a long time ago. You have to stretch. Look up golf yoga on a search engine and you'll find some great stretches to get your Back, shoulders, hips, etc... Very golf specific stretches. And the "when" I can stretch is a cop out. You have to MAKE time to stretch it is that important!

[TN94z]

I also have the P90x. It is very tough but will get the job done. It is a higher level follow up to other workouts like Power 90. There are many to choose from if you think the P90x will be too extreme.