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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