Winter Workouts for a Sensational Spring Season
by DAVE POND
Even though we ’ re headed toward
warmer weather , it ’ s definitely not the time of year in which Virginia golfers can stay active through golf alone . That means finding other ways to maintain — or even increase — physical fitness .
“ The biggest issues that tend to arise from lack of activity is weight gain , but also the deconditioning effect of being less active ,” said Titleist Performance Institute Level 2 fitness professional Mattie Fuller . “ This becomes a more significant issue as golfers get a little older because the weight gain can lead to serious health issues , and it ’ s not as easy to get back into playing shape as it was when we were in our 20s .”
Another issue for older golfers is sarcopenia , the loss of muscle that comes with aging . It can bring a whole host of problems , from loss of strength and stamina to decreases in vital hormones ( like testosterone and HGH ), that combine to negatively impact overall health as we get older .
“ When you let yourself get completely deconditioned over the offseason , it ’ s quite hard on your body ,” said Fuller , who regularly shares strength , conditioning and nutritional tips with golfers at
strongergolfer . com . “ Not only is it stressful to ramp up from zero to 100 miles per hour when the season starts , but as we age , injuries happen far more frequently because we push too hard to get back into shape too quickly , rather than simply maintaining a baseline level of fitness and strength .”
That ’ s why year-round fitness is so important . Fuller recommends that golfers focus on three essential components in a complete offseason fitness program — especially if you ’ re just getting into it after the holiday season .
1 . Nutrition . Where your diet is concerned , the less sugary , processed foods you can eat , the better . Protein is the key to success .
“ Try to focus on getting sufficient levels of protein in each day ,” Fuller said .
1
SQUATS
This is one of Fuller ’ s favorite exercises for full-body strength . They are easily modifiable — you can even start with getting up from a box or a bench if strength and mobility are an issue .
“ Although your needs will vary by age and activity level , protein is necessary for everyone to maintain lean muscle mass — and lean muscle mass is vital to overall health .”
2 . Strength training . Try to incorporate a general strength training routine on a regular basis ( at least 2-3 times per week ).
“ Your strength training program doesn ’ t have to be anything super-intense — you don ’ t need to join CrossFit or start a bodybuilding program — but do something to at least maintain muscle ,” Fuller said . “ The dietary recommendation for protein is important here , too , as it goes a long way toward supporting this goal .”
3 . Get out and walk . Even if it ’ s cold outside , Fuller says it ’ s essential to keep moving .
“ Do it even if it ’ s cold outside — if it ’ s miserable or freezing , get on a treadmill , elliptical , stationary bike , rower or another machine at the gym ,” she advised . “ If it ’ s warm enough , get out and play at least nine holes . If you can manage to walk with a push-cart , that ’ s even better .”
4 . Winter workouts . Fuller said one of the biggest roadblocks to staying fit is a mental one — noting that we can always find a compelling reason not to be active , to do anything else than get outside , exercise , go to the gym or the golf course and put in the work . Above all , she said , doing something is far better than doing nothing .
So with that , here is a foursome of exercises that virtually anyone can do over the next few months to help maintain or improve physical fitness .
36 V IRGINIA G OLFER | J ANUARY / F EBRUARY 2021
vsga . org