Shape up your swing
with winter aerobics
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by Rob Boyle |
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Last week we discussed the importance of becoming fit for golf. We also talked about some warming up drills to prepare your body for the main workout. This week, we'll delve into ways to build up your stamina through aerobic exercising.
Aerobics
Aerobics refers to exercises that increase your heart rate and oxygen level. This is also known as cardiovascular exercising. Examples of aerobics are running, skiing, dancing, swimming, rowing, skating, biking (my favorite) or even fast-walking. Ideally, you should perform aerobics three times per week.
As you perform aerobics, you will achieve a target heart rate or a training zone. This zone should be between 60 and 85 percent of your maximum heart rate. You must maintain this level of exercising for a period of 20 to 30 minutes to get the most out of your workout. Your exercise becomes anaerobic if it lasts longer than 30 minutes. An anaerobic workout is unnecessary for golfers as it burns up body sugars and leaves your energy level low.
You can monitor your heart rate at any time during your workout. Some fitness centres have a monitoring device that you place on your earlobe. Your heart rate shows up on an LCD screen.
The old-fashioned method of feeling your pulse works well, too. You can detect your pulse by placing two fingers below the base of your thumb inside the wrist. Press lightly until you feel a steady beat. You can also find your pulse by pressing your two fingers on either side of your Adam's Apple.
