In any game, the ability to be faster, taller, stronger, as the Olympic Games motto says, makes the difference in winning the coveted trophy. The same goes for golf, possibly the best game in the world where it’s just you, the club and the hole. To get the winning edge on great golfers like Tiger Woods, Gary Player, and Greg Norman, you need to engage in high-intensity cardio training.
Training Definition
Cardiovascular exercise is defined as any rhythmic activity performed continuously, which can include walking, running, cycling, swimming, aerobics, and dancing. Many fitness enthusiasts and athletes use these exercises to strengthen the circulatory and respiratory systems, increase energy and endurance levels, and burn more calories at a faster rate.
Now, if you apply cardio to a high-intensity training program, you may have the best fitness training program for golfers. Basically, a high-intensity cardio training program involves alternating periods of high-intensity activity with moderate-intensity activity in the same movements. So you get a 2-minute sprint alternated with a 1-minute jog repeated for up to 20 minutes for a workout to be considered high-intensity cardio. Of course, you should do 5 minutes of warm-up and cool-down exercises before and after the actual interval training.
Training Benefits
As mentioned above, high-intensity cardiovascular training provides a competitive edge in securing the championship and all the honors and tests that come with it. This is possible thanks to the following benefits:
- Increases strength and endurance, both of which are very important attributes when playing 72-hole championship games a day. Ultimately, you should be able to provide better performance than your fellow competitors who tired out faster than you.
- It improves recovery time from injuries sustained during swings, which is very important in a stop-start game like golf.
- Build muscles faster in less time, these muscles are also very important in your golf swing.
All of these benefits of high-intensity cardio training point to stronger driving and longer driving distance, as well as improved handicap. If only for these reasons, you should design and undertake your own programs.
Training program design
Before designing your high-intensity training program, you should consult with your doctor as you want to make sure that the types of cardio exercises will be suitable for your physical condition. You should also consult with a professional trainer to finalize the details of your training schedule as it relates to your fitness goals and available time.
You may also need to discuss your nutritional requirements with a licensed nutritionist-dietician. This is because proper nutrition plays an important role in high-intensity cardio training simply because food is necessary to fuel the body’s processes. The general rule of thumb in nutrition is low carb, high protein, and moderate amounts of good fats, which basically means fresh fruits and vegetables, organic dairy products like cheese, milk, and tofu, fatty fish like mackerel and sardines, walnuts, and seeds like almonds. and vegetables such as beans except refried beans.
As hinted above, you have many options in high-intensity cardio training like running, swimming, jumping rope, rowing, walking on a treadmill, and riding a stationary bike, to name a few. Regardless of your choice of cardio activity, the basic ratio in high-intensity training is 2 to 1, which means that for every 2 minutes of high-intensity activity, you alternately perform a 1-minute period of moderate-intensity activity.
It goes without saying that you should do warm-up and cool-down exercises to prepare your muscles and joints for the highly strenuous cardiovascular activities ahead and allow them to recover faster, respectively. The purpose is to make your heart pump faster and your lungs breathe harder, both of which will build stamina, strength, and endurance.
If you take the time and effort – there is very little money involved – to engage in high-intensity cardio, you’ll reap the benefits first, in increased endurance, strength, and endurance and second, in improved game through a stronger and better boost. scores. That green coat and the magnificent trophy, not to mention the generous prize money, will be within your grasp. Now, that will be a dream come true!