SPORTS & RECREATION

Golf-Specific

Circuit Training for Women

Get on track with your golf game while keeping your body healthy with this circuit training technique.

By Karen Palacios-Jansen

Women often have a hard time squeezing in exercise during the week because of their busy lifestyles, including raising families and working full-time, let alone finding time to work on their golf games. With daily routines that include sitting in a car, sitting at a desk, sitting in a waiting room and sitting in front of the television, there is less and less time to be active, which means energy levels remain low.

You know you need to exercise to stay healthy, right? So why not work on your golf game at the same time you exercise?

It is possible to introduce exercise into your daily life while working on improving your golf, but it means getting creative. Here is a simple method of combining cardiovascular exercise with golf-specific exercises to kill two birds with one stone. It’s called circuit training. This combination of endurance exercise and strength exercise will not only help you slim down, but can help you improve your game by making you stronger and more flexible.

Do a variety of flexibility exercises to cool down the body and increase range of motion. In total, this workout takes 45 to 50 minutes..

Golf Circuit Training

• General warm up 10-15 minutes

This could include jogging, cardio machines, aerobics or dynamic stretching.

• Circuit Segment 6 strength segments 2 minutes each

Complete a variety of exercises within 2 minutes, alternating the following areas: abdominals, obliques, back, chest, legs and arms.

• Cardio segments 2 minutes each

Do 2 minutes of cardiovascular exercise in between strength segments. Examples include jogging in place, jump rope, high/low impact aerobics or bike.

• Total circuit time 24 minutes

• Cool-down stretch 10 minutes

Benefits of Circuit Training

1. A strength and cardio circuit can be more beneficial than only doing cardio or strength training alone.

2. Circuit training can be less intimidating because you’re doing short bouts of 2-3 minutes of exercise at a time instead of a long session of 4050 minutes in one stretch.

3. A circuit is easy to perform at home, in a hotel room or at a gym.

4. It saves time by cutting workout time in half.

Instead of just doing cardiovascular exercises like jogging or biking for an hour, then doing another workout of strength exercises, circuit training allows you to combine the two by alternating between cardio exercises and strength exercises.

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