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 Weight training Women can lift weights without bulking up. For golfers, it’s important to strengthen the upper body and core muscle groups, while working on strength and flexibility in the legs, hips and back. Upper back strength helps stabilize the backswing, which leads to more solid contact with the ball. A strong core is necessary to hold the proper posture throughout the swing, and strong forearms also lead to more solid contact and a full follow-through. Cardiovascular training Women don’t have to spend 30-60 minutes on a cardio machine or running or walking outdoors. By increasing the intensity of your workouts, you can get the same benefit in 15-20 minutes of interval training. Determine your target heart rate by subtracting your age from 220, and multiply that number by .60 and .85. That is your target heart rate in beats per minute. Start your cardio workout in the 60-percent range for five minutes and go harder for 1-2 minutes to get it close to the 85-percent range. Then go slower and let it fall back to around 65 percent before going more strenuously for 1-2 minutes. Repeat this for 15 minutes before cooling down for five minutes in your 60-percent range. Flexibility The most common tightness for women golfers is in the upper or middle back. Stretching the chest and the deltoid muscles will decrease tension in the back and lead to a stronger swing. Mike Hansen runs Hansen Fitness Company in Irvine. He can be reached at (949) 251-0533. Here are some good exercises to strengthen the areas discussed above: Standing row with cable Anchor tubing at belly button or chest level. Grab the ends of the band with arms at full extension. Pull your hands toward your navel and pinch your shoulder blades together. Keep your elbows close to your body, return to the starting position and repeat. Medicine ball rotations Stand with feet hip-width apart. Hold the medicine ball with both hands and arms slightly bent. With the ball near your right hip, swing it forward and around toward your left side. Repeat in the opposite direction. Draw in your stomach to maximize the muscle groups. Wrist raises Grab a 7-iron in the middle of the grip with one hand. With that arm extended at your side, raise the club with your wrist while keeping the elbow locked. Increase resistance by moving your hand closer to the high end of the grip. |
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