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Dissimilar to other sports,
golf is not deemed as a vigorous form of physical activity.
On an 18-hole course, exercise can be achieved by walking the
greens. Due to the time intensity of the sport, many people
do not have the time to walk each hole. Nonetheless,
golfing makes for a few sports injuries: stress on the back,
and shoulder joints.
The forceful swinging action
of each drive is what makes golf moderately demanding. Consequently,
stretching as well as strengthening exercises are vital to pre-golf
conditioning. To test the theory of strength training and golf,
Nautilus Magazine conducted a small study. The trial involved
golfers performing six stretches and 15 Nautilus exercises.
For an eight week period, golfers did the exercises three times
a week.
Participants documented the
progress of their drive. The findings demonstrated significant
improvements in the overall power of their swing. Although,
golf was not practiced during the two-month period, the golfers
accelerated the speed of their maximum club head by five miles
an hour or six percent.
In another market study on
strength training, 17 golf enthusiasts (average age 57) participated
in conditioning program. On work-out apparatus (StretchMate),
stretching exercises focuses on the trunk, shoulders and hip
regions for 10-minutes. The following strength exercises were
executed on Nautilus equipment:
• Abdominal curls
• Back extensions
• Biceps curls
• Chest crosses
• Chest presses
• Lateral raises
• Leg extensions
• Leg curls
• Leg presses
• Neck extensions
• Super pullovers,
• Weight-assisted chin-ups
• Triceps extensions
All exercises were performed
in single sets of 8-12. The fitness program required completion
of the strength training within 30 minutes. Whenever repetitions
of 12 were completed, the subject's resistance was increased
by five percent.
The research showed compelling
results. Participants improved the speed of their club head
by five miles per hour. Moreover, golfers who did not practice
the game experienced a six percent increase in their drive.
In summation, strength training was deemed beneficial for golfers.
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