Trevor Ng
Golf is a sport that involves long periods of low-intensity exercise interspersed with short bursts of high-intensity activity. While it may not be the most effective way to get in shape, playing golf does have cardiovascular benefits. Walking an average of three to five miles during an 18-hole round of golf can burn hundreds, possibly thousands, of calories. Additionally, the walking and swinging movements provide a full-body workout. Cardio exercises such as walking, jogging, cycling, and interval training can help golfers improve their cardiovascular fitness, endurance, and stamina, thereby boosting their performance on the course.
| Characteristics | Values |
|---|---|
| Walking | A player can walk an average of 3 to 5 miles during an 18-hole round of golf. |
| Heart rate | The typical middle-aged golfer can expect their heart to beat 110 to 120 times per minute for most of the round, with spikes above 130 BPM. |
| Calories | A full day of golf can burn hundreds, possibly thousands, of calories. |
| Blood sugar and cholesterol | A 2023 study found that playing an 18-hole round of golf on foot had greater immediate effects on blood sugar and cholesterol than walking briskly for one hour or doing Nordic walking for one hour. |
| Stamina | Golf cardio workouts can help improve endurance and stamina on the course, boosting fitness levels for better performance. |
| Recovery | Cardio workouts can help golfers recover better between shots, enabling consistent performance. |
| Blood circulation | Stronger cardiovascular health improves blood circulation and oxygen delivery to muscles. |
| Mental clarity | Cardio improves endurance and mental clarity. |
| Stability | Cardio workouts help strengthen lower body muscles, which are crucial for stability during swings. |
| Explosiveness | High-intensity interval training (HIIT) can be effective, as it mimics the bursts of activity during a golf game, helping with explosiveness. |
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What You'll Learn
Walking the course
Walking the golf course is a great way to improve cardiorespiratory fitness. Golf courses vary in length and terrain, so a round of 18 holes can see a golfer walk 3 to 5 miles, which is great for fitness. This low-to-moderate intensity form of aerobic exercise can burn hundreds, possibly thousands, of calories.
The intensity of walking the course can be influenced by the conditions, such as the weather, and the design of the course. Hilly courses, for example, can provide a moderately intense workout, especially if the golfer is carrying or pushing their clubs. Walking at a faster pace and taking into account the time spent preparing and performing swings, which can be energetically demanding, can also increase the intensity of the exercise.
To improve cardiorespiratory fitness, golfers can incorporate brisk walking or power walking into their routines. This can help strengthen the cardiovascular system and prepare the body for the physical demands of walking the course. Alternating between jogging and walking is another way to improve cardiovascular health and muscle endurance.
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Cardiovascular health benefits
Golf may not be the first thing that comes to mind when thinking about cardiovascular exercise, but it does offer some surprising health benefits.
Firstly, golf involves a lot of walking. During an 18-hole round, a player can walk an average of three to five miles. This walking, combined with the movements and swings, provides a full-body workout. Golfers can also increase the intensity of their walks by pulling their golf clubs or carrying their bags, which can get the heart beating at a rate of 110 to 120 times per minute for a middle-aged golfer, qualifying as moderate-intensity physical activity.
A 2023 study by BMJ Open Sport and Exercise Medicine found that playing an 18-hole round of golf on foot had greater immediate effects on blood sugar, cholesterol, and blood pressure than an hour of brisk walking or Nordic walking. This suggests that golf may provide even more cardiovascular benefits than traditional forms of cardio exercise.
In addition to the walking aspect, golf also involves intervals of high-intensity activity, such as swinging and hitting the ball, which can get the heart rate up even more. To improve performance and avoid fatigue, golfers can benefit from cardio training that mimics the bursts of activity during a round of golf, such as interval training or high-intensity interval training (HIIT). This type of training can help improve cardiovascular endurance, allowing golfers to maintain their energy and focus throughout the entire round and recover faster between shots.
Overall, while golf may not be the best way to get in shape, it does provide a good opportunity for moderate-intensity physical activity, especially when walking the course, which can contribute to improved cardiovascular health and overall well-being. For golfers looking to improve their performance and endurance on the course, incorporating specific cardio exercises into their routine can be beneficial.
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Golf-specific exercises
Golf Swing Simulation
This exercise helps wake up the muscles used in a golf swing. Start in a push-up position and, in one smooth motion, bring one leg up towards your chest, out to the side, and then back to the original position. Keep your core engaged throughout the movement. This exercise increases hip mobility, reducing the risk of injury and improving the fluidity of your swing.
Resistance Band Rotation
Secure an exercise band to something stable and stand with your elbows near your sides. Drop one foot back so that both knees are flexed in an athletic position. Perform a quick series of 90-degree rotations across your midline while keeping your core engaged. This exercise targets the kinetic chain, activating the glutes and improving thoracic stability. It also teaches the neuromuscular connection between loading the trail leg and transferring energy during the swing.
Wall-Facing Hip Exercise
Stand parallel to a wall, holding exercise bands in your golf posture. Pull your right hip back as you pull the right band back, mimicking the backswing. Then, explode into the downswing by dynamically transferring your energy from the right side to the left. This exercise works the pulling muscles, including the hamstrings, glutes, lats, and rhomboids. It helps improve the loading and unloading of energy during the golf swing.
Squats
Squats are a fundamental exercise for golfers, as they increase lower-body mass, strength, and power, all of which contribute to a faster clubhead speed. By reinforcing the hip hinge pattern, squats create further benefits for the golf swing, particularly in developing strength and power in the hamstrings, glutes, and lower back.
Additionally, cardiovascular exercises like walking, jogging, and cycling are important components of a golfer's fitness routine. They improve endurance, stamina, and recovery, enabling golfers to maintain their energy and focus throughout a round.
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Cardio training methods
Walking is a large part of golf, and golfers can improve their cardio by walking or power walking, alternating between jogging and walking, or brisk walking to simulate the pace of a round of golf. This can be replicated on a treadmill by increasing the incline and resistance. Cycling is also a popular choice for golfers as it helps with cardiovascular health and leg strength. Elliptical trainers are also beneficial for golfers as they target specific muscle groups such as the glutes and shoulders, which give golfers power in their swings.
High-intensity interval training (HIIT) can be effective for golfers as it mimics the bursts of activity during a golf game, helping with explosiveness and recovery. This involves exercising at a high intensity for a short period, resting, and then repeating the cycle.
Cardio exercises can also be done at home, with or without equipment. Some examples include jumping rope, dancing, air squats, trunk rotations, and marching in place. It is recommended to spend 5 to 10 minutes doing a dynamic warm-up before beginning a workout, such as slow and gentle stretching.
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Improving endurance and stamina
Golf may not be the first sport that comes to mind when considering cardio-intensive activities, but it does provide a good workout. An average player walks three to five miles during an 18-hole round, and the walking, swinging, and hiking can add up to a full-body workout.
Cardio exercises are important for golfers as they improve endurance and stamina, allowing golfers to maintain energy and focus throughout an entire round. Cardio workouts strengthen the lower body, which is crucial for stability during swings, and they improve blood circulation and oxygen delivery to muscles, reducing the impact of fatigue on swing mechanics.
To improve endurance and stamina, golfers can incorporate cardio exercises into their fitness routines. Walking is a large part of golf, so brisk walking or power walking can simulate the pace of a round of golf and improve cardiovascular health. Walking lunges, for example, build lower-body strength, stability, and cardiovascular endurance. To increase the challenge, walkers can add inclines and resistance to their routes, or use treadmills to mimic the intensity of a golf round.
Other cardio exercises that can improve endurance include jogging, stepping, and cycling. Interval training, such as interval sprints, can be particularly effective as it mimics the bursts of activity during a golf game, helping with explosiveness and recovery. High-intensity interval training (HIIT) can also be beneficial, as it reflects the stop-and-start nature of golf.
While cardio exercises are important for improving endurance and stamina, golfers should also be mindful of the potential trade-off between cardiovascular fitness and power. Cardio training can have a negative impact on club head speed, so golfers should ensure their training targets the same energy systems, muscle fibres, and connective tissue used in the golf swing.
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Frequently asked questions
Playing golf involves long periods of low-intensity exercise interspersed with short bursts of high-intensity activity. Walking the course can amount to walking several miles, which is great for improving cardiovascular health.
Improved cardiovascular health boosts stamina, allowing golfers to maintain energy and focus throughout an entire round. It also promotes faster recovery between shots, enabling consistent performance.
Walking, jogging, stepping, and cycling are all appropriate activities for improving cardiorespiratory fitness. Interval training, such as interval sprints, is also effective as it mimics the bursts of activity during a golf game.
It is recommended that everyone, golfer or not, engages in at least 30 minutes of cardiovascular exercise five to seven days per week to maintain heart health.
Yes, a 2023 study found that playing an 18-hole round of golf had greater immediate effects on blood sugar and cholesterol than an hour of brisk walking or Nordic walking.
