Fitness
Many of us now are thinking more and more about our fitness and some of us are actually doing something about it!
Below is account of a training regime used by a local senior. Don't ask me what the exercises are or how to complete them but if it helps or gets you thinking about trying something similar then good luck.
FITNESS AND THE SENIOR GOLFER.
As a much younger man, I played squash at County level and ran fitness sessions at our club. I was therefore fit and am sure this helped my general wellbeing. However at around the age of 40 ish, the knees and hips were starting to show signs of wear and tear so I took up golf. Someone told me that Golf was the sport to play when you get too old for active sports !!
Middle age, work, family and eventually grandkids meant that the golf fitness just happened - or rather it didn’t. I thought my natural fitness would be good enough, but when the State Pension kicked in and work became a distant memory, it occurred to me that I might have time to see if some structured exercise would help my game.
I am lucky in that we have a gym in our village, so I duly joined and after the usual assessments I asked for a program that was golf specific. My trainer was happy to oblige and I now train two or three times a week following the program that I was given. Initally it was hard to get through the session, but a year in, I have increased the times, weights and reps and am reaping the benefits. I prefer to carry my clubs anyway, but the legs and lungs are still working fine going up the 18th and they weren’t before the training started!
Has it helped my golf? Firstly I feel fitter and I am probably hitting the ball a bit longer, but my stability is improved which I think has improved my consistency. I am more aware of my diet,, without being fanatical, as well as the importance of correct hydration, and as a bonus I lost 5Kg without a hint of a diet.
A typical session for me takes about 1.5 hours and consists of
15 minutes warm up on Cross Trainer
“Woodchop.” 4 sets of 12 reps at level 6
Lateral raise. 4 sets of 12 reps at level 4
Medial shoulder rotation. 4 sets of 12 reps at level 5
Forearm rotation. 4 sets of 12 reps at level 8
Chest press. 4 sets of 12 reps at 52.5 Kg
Low Row. 4 sets of 12 reps at 60Kg
Seated leg press. 4 sets of 12 reps at 100 Kg
Thigh extension. 4 sets of 12 reps at 75 Kg
Pec deck. 4 sets of 12 reps at 50Kg
Tricep curl. 4 sets of 12 reps at 35Kg
Bicep curl. 4 sets of 12 reps at 30Kg
Just recently I have added a stint on the WattBike to help me complete a 50 mile charity ride. This bike session can be a timed distance or just riding for a set time with varying resistance to simulate gradients.
Oh, and I play about three times a week, and cycle on the road if the weather is decent.
Why not think about improving your fitness? There are facilities everywhere with great advice. I was lucky that my trainer understood the needs of a golfer – an old one at that – and after the initial pain (no pain, no gain) I really believe all the sweat has been beneficial. I should also add, that before undertaking any fitness program, you should have a chat with your GP and get checked out.
Below is account of a training regime used by a local senior. Don't ask me what the exercises are or how to complete them but if it helps or gets you thinking about trying something similar then good luck.
FITNESS AND THE SENIOR GOLFER.
As a much younger man, I played squash at County level and ran fitness sessions at our club. I was therefore fit and am sure this helped my general wellbeing. However at around the age of 40 ish, the knees and hips were starting to show signs of wear and tear so I took up golf. Someone told me that Golf was the sport to play when you get too old for active sports !!
Middle age, work, family and eventually grandkids meant that the golf fitness just happened - or rather it didn’t. I thought my natural fitness would be good enough, but when the State Pension kicked in and work became a distant memory, it occurred to me that I might have time to see if some structured exercise would help my game.
I am lucky in that we have a gym in our village, so I duly joined and after the usual assessments I asked for a program that was golf specific. My trainer was happy to oblige and I now train two or three times a week following the program that I was given. Initally it was hard to get through the session, but a year in, I have increased the times, weights and reps and am reaping the benefits. I prefer to carry my clubs anyway, but the legs and lungs are still working fine going up the 18th and they weren’t before the training started!
Has it helped my golf? Firstly I feel fitter and I am probably hitting the ball a bit longer, but my stability is improved which I think has improved my consistency. I am more aware of my diet,, without being fanatical, as well as the importance of correct hydration, and as a bonus I lost 5Kg without a hint of a diet.
A typical session for me takes about 1.5 hours and consists of
15 minutes warm up on Cross Trainer
“Woodchop.” 4 sets of 12 reps at level 6
Lateral raise. 4 sets of 12 reps at level 4
Medial shoulder rotation. 4 sets of 12 reps at level 5
Forearm rotation. 4 sets of 12 reps at level 8
Chest press. 4 sets of 12 reps at 52.5 Kg
Low Row. 4 sets of 12 reps at 60Kg
Seated leg press. 4 sets of 12 reps at 100 Kg
Thigh extension. 4 sets of 12 reps at 75 Kg
Pec deck. 4 sets of 12 reps at 50Kg
Tricep curl. 4 sets of 12 reps at 35Kg
Bicep curl. 4 sets of 12 reps at 30Kg
Just recently I have added a stint on the WattBike to help me complete a 50 mile charity ride. This bike session can be a timed distance or just riding for a set time with varying resistance to simulate gradients.
Oh, and I play about three times a week, and cycle on the road if the weather is decent.
Why not think about improving your fitness? There are facilities everywhere with great advice. I was lucky that my trainer understood the needs of a golfer – an old one at that – and after the initial pain (no pain, no gain) I really believe all the sweat has been beneficial. I should also add, that before undertaking any fitness program, you should have a chat with your GP and get checked out.
As we get older perhaps we should become more aware about our fitness, (or lack of).
We have the benefit of buggy's and electric trolley's to help reduce the amount of energy we use during 18 holes of golf but we do know that walking 18 holes, hitting balls on the way, does take quite a lot out of you.
The more we keep ourselves in shape the easier and more fun a round of golf becomes.
Just a little bit of exercise, walking the dogs, walking to the betting shop or just generally using your body gently in everyday tasks can be a benefit. No need to use giant machines or gymnasiums if you wish. Try lifting a 36 hole trolley battery a few times or getting one of those stretchy bands to pull and push just a few times a week will have a beneficial effect.
Is Yoga for you? Have a look at this link, you never know you might enjoy it Here
Simon Shanks, teaching pro at Bowood and a Golf World top 100 coach, has kindly allowed us access to some warming up exercises that you may find handy.
We have the benefit of buggy's and electric trolley's to help reduce the amount of energy we use during 18 holes of golf but we do know that walking 18 holes, hitting balls on the way, does take quite a lot out of you.
The more we keep ourselves in shape the easier and more fun a round of golf becomes.
Just a little bit of exercise, walking the dogs, walking to the betting shop or just generally using your body gently in everyday tasks can be a benefit. No need to use giant machines or gymnasiums if you wish. Try lifting a 36 hole trolley battery a few times or getting one of those stretchy bands to pull and push just a few times a week will have a beneficial effect.
Is Yoga for you? Have a look at this link, you never know you might enjoy it Here
Simon Shanks, teaching pro at Bowood and a Golf World top 100 coach, has kindly allowed us access to some warming up exercises that you may find handy.