Winter workout
Our expert offers 10 tips to get you fit for spring
By Ralph Simpson
Golf Digest Technical Advisor
A certified trainer in orthopedics, manual physical therapy, and athletics, Simpson worked 12 years as a PGA Tour fitness specialist.
1. MANAGE YOUR WEIGHT.
One way to maintain or lose weight without going on a “fad” diet: When you fill your plate, make sure the portions of food you choose don’t touch one another on the plate, and try not to go back for seconds. You’re sure to get enough calories.
2. STAY BALANCED.
To develop body control for better golf shots, try to stand on one leg for one minute, without touching the opposite foot to the floor. Be sure to keep your belt line level to the horizon. Too easy? Do the same while counting backward from 100 by 3s: It’s called “dual-tasking” and has been associated with improving balance.
3. STRETCH.
The less flexible you are, the shorter and quicker your swing becomes. You need to get taller. Not literally, but try this stretch: While standing, reach both arms to the sky as you pull your belly button in toward your spine. Hold for 20 seconds while breathing. Keep your chin tucked toward your throat. This should not cause shoulder pain. If it does, this one’s not for you.
4. LOVE YOUR HEART.
If you’re 45 or older, get your doc’s OK before starting with an aerobic program of 30 to 60 minutes four or five times a week. This could be as simple as walking or using aerobic equipment like treadmills, bikes and elliptical machines. If your joints allow for it, the treadmill is the best because it challenges your body with the walking motion used in golf. Resistance exercises won’t help aerobic capacity, but they’ll improve your swing speed.
5. PROGRAM YOUR MOTOR.
This is your mind’s ability to make your body copy a movement by watching it. So watch good golf shots. Tape tournaments, and watch the players’ movements, or get a computer screen-saver program that shows great swings over and over. Your swing (any complex movement pattern, for that matter) will improve by seeing it in your mind.
6. SWING FASTER.
The lunge is an excellent way to develop hip strength, which is essential for a faster swing (just watch Tiger’s hips unwind when he swings). Start in a relaxed stance, and step forward with a large step until your lead leg’s shin bone is vertical to the floor and the knee is over your planted foot, not ahead of it. Your rear knee should bend as you rock up on the rear toes. Now explode back to a standing position. Start with five repetitions on each leg three times a week, and build up to 10 to 12 reps and two to three sets, three times a week.
7. SOOTHE THOSE KNEES.
Ask your doctor before taking supplements, but consider these two if you suffer from arthritis of the knees: glucosamine and celadrin. Glucosamine is available in a pill and might protect the cartilage that keeps arthritis from forming. Celadrin is the active ingredient in a topically applied ointment that has been shown to decrease knee pain. Research shows improvement with applications of once a day for 30 days. They’re both over-the-counter health aids that are cheaper than drugs and have no side effects.
8. BE HIP.
You need strong hips for golf, and flexibility in this area is important as you age. If the hips are tight, the lower back will become painful for a golfer. An easy way to loosen the hips is to try the “climber” position daily. Place one foot on a bench, or anything supportive that is close to waist height, while keeping your other leg straight. Lean forward as you reach toward the ceiling with the arm that is on the same side as the straight leg. Hold for 30 seconds.
9. GET STRONGER/LONGER.
Push-ups are one of the all-time best exercises. They improve abdominal, lower-back and upper-body strength. Do them, and you’ll be able to gouge those shots out of the rough and gear up for extra-long par 5s. If a traditional position is too tough or gives you wrist or shoulder pain, do them from your knees or hold onto a counter. Do two to three sets or until fatigued.
10. SNACK RIGHT.
Hey, it’s the winter. You’re going to want to reach for those chips on a cold, rainy day in front of the TV. Instead, go with fruits and vegetables. They’ve been shown to improve resistance to illness and decrease the risk of cancer, and you want to be healthy when it’s time to play again. Assemble several bags of carrot sticks to grab whenever you get the munchies. Throw some blueberries in the freezer for a healthy dessert. Make it easier to not be tempted by junk food.
Source: Golf Digest, February 2006
