Golf Fitness Program

Golf fitness plan: Shaping and strengthening in the swing

I. Target courses

Shaping class: Combine swing movements to train the core (plank support and rotation) and arms (lightweight dumbbell swing simulation), 3 times a week, 40 minutes each time.

Endurance class: 1 hour of slow walking on the court + short club practice, interspersed with shuttle runs to improve cardiopulmonary function.

II. 3 major fitness values

Fat burning and shaping: 18 holes consume about 1200 calories, which is equivalent to 2 hours of jogging. Student Xiao Zhou reduced his waist circumference by 5cm in 3 months.

Strengthening muscle groups: Swinging drives the shoulders, back and core to exert force. Ms. Li, a sedentary person, relieved her cervical pain after training.

Improving flexibility: Turning, bending over to pick up the ball and other movements have increased the joint mobility of Mr. Zhang, 50, by 20%.

III. Execution points

Newbie-friendly: Start with a 5-minute warm-up (shoulder circle, lunge stretch) to avoid muscle strain.​
Flexible time: Fragmented training is also effective, such as doing 10 minutes of core putting exercises during lunch break. ​
Suitable people: Men, women, young and old, those with joint discomfort can reduce the swing range and focus on walking. ​
IV. Real case​
Programmer Xiao Wang gained weight due to long-term sitting. After joining the plan, he played 9 holes twice a week, combined with targeted strength training, and lost 15 kilograms in half a year, and his body became more upright. ​
Coach: “Golf fitness is to turn exercise into enjoyment.”​