How does perform A golfer in good physical condition

A golfer in good physical condition can walk through 18 holes of golf without feeling tired and can concentrate on the entire round. More importantly, a golfer in good physical condition will have a stronger and more coordinated swing, so the ball will be hit farther and more accurately. A higher level of physical fitness can also shorten recovery time, allowing golfers to easily play multiple rounds of golf.

Repetitive swing motions are the leading cause of injuries for both professional and amateur golfers. To avoid or reduce the risk of injury, physical training should be incorporated into training to prevent sports injuries. The first step is to identify your physical shortcomings and understand what efforts need to be made to make up for them. If these problems are left unattended, they will inevitably lead to physical problems in the end.

An effective training program should take into account cardiorespiratory endurance, postural symmetry, golf-specific strength training , flexibility, balance, motor skill learning, and nutrition.

Cardiorespiratory capacity

Cardiorespiratory endurance is a good indicator of overall fitness, especially the ability to do more work, burn more calories, and recover better after high-intensity exercise. Although many golf courses require golfers to use golf carts, several hours of exercise can still make golfers feel very tired when playing the last few holes. Unless you have a high cardiorespiratory capacity, you will consume more energy and thus affect your performance. Unfortunately, just playing golf will not improve a golfer’s cardiorespiratory endurance. Golfers need to undergo special cardiorespiratory endurance training to achieve the goal of improving cardiorespiratory function.

This type of training is usually called aerobic training , and it requires 20 to 30 minutes of moderate-intensity exercise three days a week. Walking, jogging, stair climbing and cycling are all suitable forms of exercise to improve cardiopulmonary function. The level of physical training is closely related to the intensity of the exercise. For example, slow walking will only increase the heart rate by 20 beats per minute compared to the resting state, which has little effect on aerobic metabolic capacity. However, jogging or race walking can increase the heart rate by 60 beats per minute compared to the resting state, which can significantly improve cardiopulmonary function. Regular 20 to 30 minutes of moderate-intensity aerobic exercise will make the heart beat more powerfully, the blood circulate more efficiently, and the blood cells carry more oxygen molecules.

Estimated maximum heart rate

John is 50 years old, so his estimated maximum heart rate is 170 beats per minute (220-50=170). If John wants to do effective cardio training , he needs to do aerobic training at a heart rate of 120 beats per minute. Of course, this is just an estimate. If this training intensity is unacceptable, you should reduce the intensity; if this training intensity is too easy, you should increase the intensity.

The table lists the maximum heart rate related to age and the training heart rate after multiplying it by 70%.

Age (years):

15, 25, 35, 45, 55, 65, 75, 85

Maximum heart rate (bpm):

205, 195, 185, 175, 165, 155, 145, 135

Training heart rate (bpm) multiplied by 70%:

144, 137, 130, 123, 116, 109, 102, 95

Symmetry of body position

Symmetry of body position is very important in golf. Unfortunately, in sports like golf, muscles on one side of the body are used to different degrees than the other side, which can lead to postural imbalances that can affect performance and cause injury. However, it is important to determine whether this postural imbalance is a normal response to sports biomechanics or is caused by a pathological reason. A proper golf conditioning program strives to achieve body balance from front to back and left to right. Although this goal may be completely unattainable from a sports biomechanics perspective, it should be the primary goal of any golf conditioning program.

Golf-specific strength training

A golf strength training program should include training for the trunk, upper and lower extremities. Because the golf swing is not a simple linear motion, a comprehensive, multi-joint strength training program is required. Most of the power for a powerful golf swing comes from the hips and legs. The power must be transferred from the trunk to the upper extremities, where it is transferred to the club and counteracts its strong reaction force. Therefore, a successful golf swing depends on the major muscles in each part of the body to generate enough power and coordinate the various movements. Of course, strong muscles are also the basis for proper posture, which can ensure that the head is stable and the eyes are fix on the ball.

Body flexibility

Flexibility is one of the fitness factors that golfers have valued for many years. By improving joint flexibility, you can swing farther and achieve faster clubhead speed. Joint flexibility is determine by athletic ability, and joint flexibility determines the safe range of swing patterns. However, excellent flexibility alone does not guarantee a good swing. Because the set of continuous movements cannot be complete at the right time, the club may reach maximum clubhead speed before impact, lose some power, and the drive will be short accordingly.

Balance

Balance involves a complex neuromuscular communication system. This communication system relies on feedback from the medial nervous system, eyes, inner ear. Thesensory receptors in joints and soft tissues. Proper spinal (trunk) position is essential for balance during the golf swing. If balance is not maintain during the golf swing, shoulder rotation, weight transfer, and power transfer may be affect. The effectiveness of the golf swing will be greatly reduce. As we age, the sensitivity of our sensory organs and balance system begins to decrease. Therefore, it is best for everyone to make optimal movement balance. One of the top priorities of their physical training program.

Motor skill learning

Motor skill learning is teaching the neuromuscular system to perform tasks in a consistent, reproducible manner. Because the golf swing requires coordination between various parts of the body, motor skill learning, or muscle memory. It may be a priority for improvement. Skill training is necessary to allow the body to learn to adapt to more efficient movements. Thereby improving the game and reducing the risk of injury. Train the various parts of the body to work correctly and in an efficient range of motion to assist in completing one side of the golf swing.

Both motor skill learning and the neuromuscular system, similar to computer programming, provide the least stressful and most efficient way to achieve a successful golf swing. Movement can be define as a series of muscle contractions controlled by the nervous system. It regulate by the motor skill learning process.

Nutritional issues

Although most people do not think that golf requires high-energy foods or a specific diet. Proper nutrition is an important part of a golf conditioning program. After all, if you want to maintain good physical strength during a 4-hour sports activity. You must adopt a proper diet. In addition, golfers who engage in conditioning activities need better nutrition to maximize their physical strength.

Eating a healthy diet is the first step, which is important in all aspects of life. Eating in a way that improves your golfing skills is the second step. As consistent energy will greatly improve your game, especially on the back nine.

Conclusion

Because the golf swing is the most unnatural, complex and explosive movement. It requires players to have good physical fitness to complete this high-powered sport as successfully and safely as possible. More flexible joints allow athletes to play more freely within the maximum range of motion. Greater muscle strength can provide greater hitting power. It allowing the ball to be hit farther. Greater balance and coordination are the key to control ability. It will help players hit the ball closer to the target. Combining all these advantages will greatly improve your golf skills, playing satisfaction and game scores.