For the golfer to achieve maximum performance, a well-planned training regimen should be developed and implemented. Training areas should include cardiovascular fitness, strength and flexibility. If followed closely, this can lead to better performance as well as helping to prevent the onset of injury. It can also help the golfer maintain the level of play as players age.
To increase power off the tee and improve muscular endurance, the golfer should include a strength training program as part of the fitness routine. Many exercises such as push-ups can be performed without weights, while other will include the use of dumbbells or barbells. These include dumbbell curls for the triceps, alternating squats for the legs, and reverse flys for the back and shoulders.
Stretching is an important component of golfing fitness as it will help increase flexibility to allow for full extension when swinging. Stretching for up to 10 minutes before playing will also help prevent injuries. Stretches for the upper body and lower body should be performed.
Golfers should also develop core strength. This involves doing exercises for the muscles of the midsection, including the hips, abdomen and spine. The use of medicine and stability balls can aid in performing basic core exercises such as abdominal crunches and torso twists.
While golfers may not need to increase their heart rate to the level of other athletes such as basketball or football players, it does require stamina to walk 18 holes. For the golfer, most forms of cardiovascular exercise are suitable, including running, walking, bicycling and hiking. Training should take place at moderate intensity for a minimum of three days per week, from 20 to 45 minutes per session.