Heart Start
Winter Training Begins with Cardio by DAVE POND
IT ’ S 2022 , AND ALTHOUGH COLD- ER TEMPERATURES MIGHT MEAN YOUR FIRST ROUND MAY STILL BE A FEW WEEKS ( OR MONTHS ) AWAY , now is the time to begin preparing for peak physical fitness .
“ Cardiovascular endurance is essential to play your best golf ,” said Adam Smith , Head of Instruction at The Country Club of Virginia ’ s James River Course . “ Being able to walk up and down hills and endure 18 holes on foot will ensure that your body is equipped and your mind can stay focused . If you are not training your cardio , then you are more than likely going to poop out towards the end of your round .”
Being cardio-fit , Smith says , means you can finish .
“ Eighteen holes of golf should not make you feel tired ,” he continued . “ When you are cardio-fit for golf , then you should ( after your round ) feel like hydrating , fueling up , and then going back to the range to hit more balls .”
But there ’ s more to being cardio-fit than just feeling like you could walk another 18 holes after a round . Smith says proper golf fitness stems from a combination of strength training , flexibility exercises , and cardiovascular endurance training .
“ Golfers who are cardio-fit are often quite flexible as well — and flexibility is the key to golf swing injury prevention ,” Smith said . “ If you ’ re an avid swimmer , a runner , or a cyclist , you ’ re already skilled at stretching your muscles after cardio training . Flexibility really helps the golf swing . And the most flexible golfer is the golfer who will avoid injury , more times than not .”
Cardio fitness pays huge dividends away from the course as well . It helps you sleep better , burn calories , lose weight , and work up an appetite .
HAMSTRING STRETCH
Once your golf walk is complete , be sure to stretch . Your hamstrings play a huge role in the stability of your golf swing as you turn and power through , so make sure you take the time to keep them loose .
1 . Sitting on the floor , stretch your right leg out and point your right toe to the sky . 2 . Bend your left knee and bring your left heel in toward your groin . 3 . With your spine elongated , slowly tilt your chest forward toward your right knee . Be sure to bend at your hips and not through your lower back . 4 . Reach for your right toe with your right hand . 5 . Relax , then repeat . 6 . Repeat this stretch with your left leg out and your right heel tucked in .
“ It ’ s the greatest way to sweat it out and release the endorphins that the human body needs to feel healthy ,” he said .
YOUR MISSION FOR 2022 Now ’ s the time to begin building a solid , healthy foundation for your 2022 golf season . Smith recommends a cardio-centric fitness campaign that starts first with a physical examination , in which your doctor will tell you if you ’ re healthy enough to begin a cardiovascular exercise program .
40 V IRGINIA G OLFER | J ANUARY / F EBRUARY 2022
vsga . org