As I discussed in my last post, golf requires a broad range of performance elements, skill, mental focus & concentration, strength, speed, power, stability, the list goes on! One of the most underestimated of these is cardiovascular fitness and endurance, if golf was to be translated into a running race it would be a marathon (the overall round) with many miniature sprints (each full shot) it’s a long time to be playing a sport and each shot takes athleticism, so you need to be able to go the distance without loosing any of the other performance elements.
Being super strong and fast is great, but if you are making markedly different swings on the 1st & 18th holes then that doesn’t mean much, you will be inconsistent at best. Another benefit usually missed by golfers is the mental boost of increasing your fitness, if you are feeling tired late on in rounds you will have a hard job being focused, if you feel fresh however you will find it much easier.
There are many ways to build your cardiovascular fitness, two of the most popular are HIIT (high intensity interval training) and LISS (low intensity steady state) LISS would include things like jogging, fast walking, steady rowing, cycling etc. the list goes on. HIIT is what I want to focus on today however.
HIIT usually involves short periods of high effort followed by short periods of either low effort or rest and then repeated for a set amount of circuits. If you were performing this on a treadmill for example, you could start of with 30 mins of walking and then crank it up for 30 seconds of sprinting and repeat.
These kinds of workouts are great as they can be done easily at home without any equipment and in a short amount of time. Below is a simple workout you can try at home, perform each exercise for 30 seconds and then rest for 30 seconds the perform the next exercise for 30 seconds then rest again and so on until all exercises are completed, then perform the circuit again 3 – 5 times depending on your fitness.
1. Squat Jumps
3. Mountain Climbers
4. Bicycle Crunches
5. High Knees
Give it a bash, I’m sure you will find it tough if you haven’t ever trained this way before. Once you start to find it easier add in more circuits or perform the exercises for more time, 45 seconds for example.
If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.
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