The Importance of Golf Cardio

The Importance of Golf Cardio

By Dr. Eric Wilson, PGA Legacy Master Professional and Keiser University College of Golf Executive Director of Golf Operations

Golf Cardio

Golf and fitness aren’t two words that go together. At least, that is the cliché. But golf fitness is extremely important for players. The top PGA professionals all have training and workout regimes that help them play better. Strength training for golf can improve a player’s tee shot and golf swing. However, strength training isn’t the only type of workout a player needs.

Golf cardio is also very important and can make a big difference in a player’s game. Golf, in itself, can be quite healthy. A player can walk an average of three to five miles during an 18-hole round of golf. The walking is great for fitness. Combined with the movements and swing, the body can experience quite a workout during a day on the golf course. A full day of golf can burn hundreds, possibly thousands, of calories for a player. It is the walking and hiking that a golfer does on a golf course that needs to be replicated in cardio training.

While the professionals may use anaerobic cardio training, the casual golfer most likely won’t train in the same way.

The difference is mostly due to the level of golf a player plays. Anaerobic training is the type in which a person works hard and is out of breath afterward. An example of this training is rigorous weight lifting or sprinting. The casual golfer will most likely use aerobic training, which includes walking, jogging, and using a cardio machine at a gym.

Cardio for Golf

As players spend much of their time walking and hiking, fitness experts say that golfers should do the same. Rather than going to the gym and spending an hour on an elliptical machine, it is better to get outside. Spending an afternoon hiking a trail, jogging in the park, or taking a long walk can be far more beneficial than using an elliptical machine at the gym. Swimming is also an activity that can work out the entire body. If you do happen to go to the gym, the treadmill is the best piece of equipment a golfer can use.

Walking

Walking is a large part of golf. Treadmills can have the incline and resistance increased. By increasing both, a golfer can mimic a day on the golf course. Fitness experts also say golfers can improve their cardio by alternating jogging and walking. Not only will this improve their cardiovascular shape, but it can also prepare their muscles for a day of golf. Although elliptical trainers aren’t the best cardio machines golfers can use, they can be beneficial.

Elliptical

Elliptical trainers target specific muscle groups, such as the glutes and shoulders, which give golfers power in their swings.

Stationary Bike

Stationary bikes are also popular with golfers. The only problem is that fitness experts don’t recommend them to people who work in offices. Exercise bikes don’t work the body like treadmills and running, so a stationary bike doesn’t provide a full-body workout for people who spend much of their day at a desk.

Stair Stepper

Golf Digest has reported that stair climbers are the worst cardio machines a golfer can use at the gym. Stair climbers don’t replicate the motions a player experiences on a golf course. In addition, stair climbers create an unnatural motion.

Golf Cardio Workouts

While casual golfers may get most of their cardio training at the gym, professionals regularly do their cardio the “old-fashioned way.” Damon Goddard, the man behind Jordan Spieth’s fitness, says professionals rarely use cardio machines. The reason could be down to the time the professionals have to spend on physical fitness.

Most casual players fit their cardio around a job, family, and golf. Therefore, going to the gym to use a cardio machine may be the best chance a casual player has to get fit. Better golf fitness can help players improve their game and, hopefully, lower their handicaps. Whether you are a casual player or a professional, getting physically fit and having good cardio is important to being a better golfer.

Golf cardio workouts can help improve endurance and stamina on the course, boosting fitness levels for better golf performance. For example, brisk walking or power walking can simulate the pace of a round of golf and strengthen your cardiovascular system while preparing you for the physical demands of walking the course. Another option is cycling, which helps cardiovascular health and leg strength. High-intensity interval training (HIIT) can also be effective, as it mimics the bursts of activity during a golf game, helping with explosiveness and recovery. Including these exercises in your routine can help maintain energy during the round and improve fitness.

Benefits of Cardio for Golfers

Cardio offers many health benefits for golfers, improving both golf performance on the course and overall well-being. Improved cardiovascular health boosts stamina, allowing golfers to maintain energy and focus throughout an entire round. It also promotes faster recovery between shots, enabling consistent performance.

Cardiovascular Health

Stronger cardiovascular health improves blood circulation and oxygen delivery to muscles. This results in better endurance and sharper mental clarity. Working on physical fitness makes it easier to handle the demands of golf.

Muscular Strength and Endurance

Cardio workouts, like cycling or running, help strengthen lower body muscles, which are crucial for stability during swings. Enhanced endurance in golf sustains physical performance over long rounds, causing less fatigue to affect swing mechanics.

Range of Motion

Cardio activities that incorporate dynamic movements, such as yoga or swimming, help to loosen stiff joints and muscles, promoting full-body flexibility. This increased mobility allows golfers to perform at their best while minimizing the risk of injuries.

Flexibility

Improved flexibility is a key benefit of cardio for golfers, as it enhances the range of motion needed for an effective swing. This enhanced flexibility translates to more fluid swings, greater shot accuracy, and reduced risk of injury.

Stress Management

Cardio is a proven stress reliever, releasing endorphins that can calm nerves and improve mental focus. Reduced stress offers golfers better decision-making and concentration, which are critical during high-pressure situations.

Learn more!

Want more tips? If you want to take your game to the next level, contact our team at Keiser University’s College of Golf & Sport Management today. With our dedication and experience, we can elevate your game to new heights together. Give us a call today at 888-355-4465.