| |
| |
|
Golf Information |
|
|
|
Get Moving and Save Strokes
Whether you walk the course or ride a cart, a round of golf can leave the aerobically unfit golfer dragging by the late holes. Aerobic training improves lung capacity, circulation, and muscular endurance and leads to better performance and better overall health. The benefits of being aerobically fit aren't limited to physical performance; studies have shown aerobic exercise to improve resistance to mental stress (a major plus for the golfer). A dedicated aerobic training plan will help you save stokes by allowing you to maintain peak physical and mental performance throughout the round. Aerobic conditioning should be performed three to six days per week for at least 20 to 30 min at your target heart rate. Training at the proper intensity is the key to aerobic training. During exercise we physically stress our body and it is our body's adaptation to that stress that makes us healthier. This is why a leisurely walk does not qualify for aerobic training; unless we push ourselves our training stimulus will not illicit a physiologic adaptation. Adaptations made by the heart and lungs in response to aerobic training allow them to work more efficiently by increasing their capacity to pump blood and utilize oxygen. This improved circlation and oxygenation allows the body to perform more work, at higher levels with less stress. Determining Target Heart Rate Method 1: Using a percentage of Maximal Attainable Heart Rate: To determine your target heart rate you must first find your predicted Maximal Attainable Heart Rate also known as Heart Rate Max (HRM). To calculate the predicted (HRM) you subtract your age from 220. General guidelines for Target Heart Rate (THR) using this method are between 60 % HRM at the low end to 90 % HRM at the high end. Once you know your HRM simply multiple by .6 and .9 to find your target heart rate range. For example for a 40 year old, subtract 40 from 220 to obtain your Heart Rate Max of 180 beats per minute. Then, by multiplying the HRM by the work rate (60%-90%) we know that this person should be exercising with a heart rate between 108 beats per minute to 160 beats per minute. Method 2: Target heart rate as a percentage of Heart Rate Reserve (HRR) Using this method is a bit more accurate as it takes into considerations ones normal resting heart rate. Heart rate reserve is the number of beats per minute between your normal resting heart rate and your maximal attainable heart rate. To calculate target heart rate using this method we use what's known as the Karvonen formula. Karvonen formula: Target heart rate (THR) = (exercise intensity x HRR) + Resting Heart Rate. General guidelines for THR (target heart rate) using this method are 50 % HRR - 85 % HRR. Take your pulse to determine your Resting Heart Rate. To find your heart rate reserve (HRR) subtract your resting heart rate from your Heart Rate Max. Multiply the HRR by .5 to find lower limit, and multiply by .85 to find upper limit. Then add the resting heart rate back to that number to find the final result. For example let's look at a forty year old with a resting heart rate of 80 beats per minute. Subtract 40 from 220 to come up with a Heart Rate Max of 180. Next, subtract resting rate of 80 from HRM of 180 to get a Heart Rate Reserve of 100. Take the HRR of 100 and multiply by the exercise intensity (between 0.5 and 0.85) then add back the resting heart rate. This gives a target heart rate of between 130 beats per minute and 165 beats per minute. Generally, current fitness level determines where in the target range we should be exercising. Monitor your heart rate during aerobic exercise. It may be necessary to gradually work your way up to the recommended duration and target heart rate. If you're new to aerobic training or haven't exercised in a long time start out slowly. Gradually increase the pace and duration of your aerobic workouts. Before you know it you will be working at the recommended intensity levels and reaping the full benefit of your aerobic training. Include activities you enjoy in your aerobic program. Activities such as bicycling, tennis, basketball, and swimming are every bit as effective as jogging or stair stepper machines, and they are often more fun. If you are looking to reduce body fat, some studies suggest aerobic training first thing in the morning may stimulate an increase in fat burning throughout the entire day. Research has also shown that the general heath benefits of aerobic training can be gained if you break your daily sessions into two or more shorter bouts. Regardless of when you do it, aerobic exercise will get you looking, feeling, and playing better Remember these are general guidelines; a qualified healthcare or fitness professional may be able to give you a more specific aerobic training perscription. It is recommended to consult your physician before starting an exercise program if you are a male 45 or older or a female 55 or older, have experienced chest pain, dizziness, rapid heart beat, shortness of breath, or have been diagnosed with cardiac, pulmonary or metabolic disease. Bill Scibetta, RN, NSCA-CPT Bill is the founder and President of Precision Fitness - Personal Training Centers in the Charlotte, NC area and co-author of the book Play Better Longer! - Peak Performance and Injury Prevention for Golf. Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association - Certified Personal Trainer. After spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance. For more information visit http://www.LakeNormanFitness.com
MORE RESOURCES:
Google News |
 |
|
|
RELATED ARTICLES
A Bad Golfer & Common Mistake You Will Find Every Time Fascinatingly enough a bad golfer is consistent enough with his/her consistent mistakes and poor play, that it promotes even more bad golf and frustration.Actually a bad golfer ignores or is unaware of what has to be the single most important aspect of the golf swing. Your Golf Swing Is Good Enough If you watch the Golf Channel or read any of the magazines and books on golf, it will be very hard for you to miss the basic theme that "There is a perfect swing and you will do the most for your game by trying to get it". Even when you watch a tournament on TV, you see the commentators participate in this conspiracy by showing us frame-by-frame analysis of the pro and critiquing his/her every move. Becoming an Ageless Golfer It happens to all of us, even though we do not want to admit it. The reality is we all get older. Have A Golf Fitness Expert In Your Home The term golf fitness expert has grown in popularity for the last few years thanks to Tiger Woods, Annika Sorenstam, Vijay Singh and many other tour players.They all have a golf fitness expert who actually travels with them to every tournament to keep them in top shape throughout their season. The Jet-Lagged Golf Swing The golf travel industry is huge. Destination resorts such as Myrtle Beach, Hawaii, Palm Springs, and Phoenix are springing up all over. Improving Your Golf Swing You've got your golf clubs, your 18-pack of golf balls, your bag, your shoes, even one of those fancy little electronic caddies. You're as ready as Tiger Woods ever was when he stepped onto a golf course for the very first time. Selecting A Golf Gift That No Golfer Will Forget Even as you contemplate on getting a golf gift for a close friend or acquaintance, you may have heard other golfers complain on numerous occasions about how useless some golf aid equipment they spent a fortune on turned out to be.This is not to say that golf products designed to improve golfer's games do not work. Golf Instruction Is Only Part Of The Equation Golf instruction is critical in understanding the mechanics of the golf swing. I am a firm believer in golf instruction. Secret 7 Necessities for Great Golf The game of golf can be difficult when you consider all of the individual elements. Most golfers are overwhelmed with information regarding which tips will benefit their game and which ones won't. Fitness For Golf Is The New Gold Standard Golf fitness has never been considered as important to one's enjoyment and success in the sport as it is today. The erroneous concepts and opinions of old (golf is not a physical game? golfers don't need to worry about fitness or nutrition?) are dying away in favor of the realization that fitness is paramount to performing well and golfers simply play better when they're in better shape. Golf Vacation Schools - Choose the Perfect Golf School Vacation for Your Game Golf Schools, like golfers, come in all shapes and sizes. Don't make the mistake of attending any golf vacation school. Golf Equipment - The Most Expensive Is Not Always Correct For You The essentials of golf begin with the clubs you choose. Shopping on the Internet will save you time and money but choosing can be difficult, as there seems to be endless options. Mental Toughness for Golfers: Avoiding Comfort Zones in Golf A comfort zone becomes a problem whenever a player is playing better than expected or is breaking new ground. I teach golfers how to break out of self-limiting expectations and preconceived beliefs. How A Female Golfer Can Quickly And Easily Improve Distance And Accuracy? Female golfers, like their male counter parts are looking for quick and easy ways to improve their distance and accuracy. I wish I had the "magic bullet" to accomplish this overnight, but that's not possible?even if you see it in an advertisement. Pull, Push or Carry? I'll Carry My Golf Clubs Thanks I love to play golf and I love to walk the golf course. After all, the Pros walk when they play golf and if walking is good enough for them why not me? Ideally I would love to have a Caddie carry my bag but it's not an option at my golf club. Preparing Your Body For Golf While You Travel We all know the temptations of traveling? grabbing a slice of pizza while running to your gate at the airport, an elaborate steak dinner with a client, and being so tired at day's end that all you want to do is fall into bed. Traveling can often create havoc on regular exercise and golf conditioning. Improve Your Golf Performance With These 5 Tips Improve your golf performance. Is this always on your mind? When you go out to golf you're hoping for a good round. How To Get Hybrid Wood Golf Clubs On A Discount There are lots of attention getting into hybrid golf clubs these days. Especially those hybrid wood golf clubs. How Different Courses Can Help You Become a Good Golf Player Golf is an fulfilling and absorbing sport but, even so, there is a risk that you may become stale or bored if you do not change the place where you play. This makes golf different from other games, but the reason for this is the very nature of golf. Perform Better Golf In 30 Days So you have decided to improve your golf game? You are ready to make a commitment and stand by it. If you are looking for a way to improve your game in a hurry, then we have the answer for you; it's our 30 day solution to better golf.
|
| home | site map |
| © 2007 |
