0 ° 10 °
GOLF WALK
Total time : 30 minutes | Distance : 2 miles
1 . Set the treadmill speed at 4 mph and begin to walk with your arms swinging . 2 . After 30 seconds , press the incline button on the treadmill once , which will give you a 1 / 2 ° of incline . 3 . After 60 seconds , incline again , increasing it to 1 °. 4 . At 1:30 , increase height , so your treadmill is at a 1 1 / 2 ° angle . Then , at two minutes , increase to 2 °. Continue this process for 10 minutes until your treadmill is at a 10 ° incline . 5 . Walk swiftly , swinging your arms , while remaining at a 10 ° incline for 10 additional minutes . ( When you ’ re done with this step , 20 total minutes should have elapsed .) 6 . At the 20-minute mark , press the decline button on the treadmill one time to lower the treadmill to 9 1 / 2 °. 7 . Continue declining by 1 / 2 ° every 30 seconds until your treadmill returns to level .
WANT TO INCREASE YOUR LEVEL OF DIFFICULTY ? Throw your golf bag on your back — the added weight will help you boost your cardiovascular fitness and get you fairway-ready for the 2022 golf season .
ILLUSTRATIONS BY MELANIE SCHUMACHER
Then , find your favorite workout . Most local gyms offer a number of cardio machines and activities , including high-intensity fitness classes , elliptical machines , exercise bikes , stair climbers , rowing machines , and more , all guaranteed to get your heart rate going . If you ’ re looking for a non-impact workout , find a gym with a pool — swimming offers incredible cardiovascular benefits without unnecessary wear and pounding on your joints .
Of all the cardio workouts out there , Smith ’ s favorite cardiovascular workout for golfers is one he developed , aptly titled “ Golf Walk .” It ’ s a low-impact , calorie-burning exercise that you can do every day and anywhere you have access to a treadmill . Best of all , it takes just a half-hour to complete .
“ Doing ‘ Golf Walk ’ on a regular basis will help you build the cardiovascular endurance necessary to play long rounds of golf without getting tired ,” he said . “ As a result , you ’ ll feel healthier and happier , lose weight , sleep better — and see tremendous benefits in your golf game .”
LOWER BACK STRETCH
Research shows that lower back pain is the most common malady suffered by golfers at all skill levels . Here ’ s a stretch to help you avoid injury due to the sheer amount of rotational force required to play the game .
1 . Kneeling on the floor on all fours , sit back on your heels . 2 . Slowly lower your shoulders to your knees . 3 . Then , lower your chin to your knees and stretch your arms out in front of you . 4 . “ Walk ” your fingertips away from you , elongating your back and stretching as far as you can .
vsga . org J ANUARY / F EBRUARY 2022 | V IRGINIA G OLFER 41