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 | Articles |
| Proper Warm-up and Nutrition for a Successful Golf Game |
| by Brock Picken, BSM |
Golf happens to be one of the fastest-growing recreational sports today. Tiger Woods has become a role model for different ethnicities that golf has never appealed to before. Even families are now discovering the bonding experience that golf creates. Many people who are retiring are picking up a set of clubs for the very first time. Although it can be a frustrating game at times (I like to refer to it as a “good walk ruined”J), it is becoming a new form of exercise for youth right up to the elderly. Just as any form of exercise needs proper conditioning and certain precautions taken to prevent injury, golf is no different.
Before a round of golf, a nutritious meal should be consumed at least an hour before (to allow time for proper digestion). Something containing protein (lean beef, chicken, eggs, etc), complex carbohydrates (yams, baked potato, brown rice, oatmeal) and fruit or vegetables (orange, salad, banana, etc), and last but certainly not least, WATER! Staying hydrated (especially on a hot sunny day on the course) could make the difference between a great round and pulling a muscle! Your muscles and joints need water to function efficiently, and a golf swing is much more fluent if joints are more mobile and muscles hydrated. Packing a small cooler bag (yes, the one with the beer in it) with water bottles and a sandwich, a piece of fruit, and a protein bar can not only keep the body functioning efficiently, but combats the urge to binge after a round (as the body is not meant to exercise for periods of over 2 hours without nourishment. After the round, a full meal (similar to the one before the round) will help the body to recover from the day of exercise and fresh air.
The other important thing to remember is to warm up and stretch properly before a round (at least 15-20 minutes before a round). Doing light stretches for all muscle groups (especially low back, shoulders, and wrists) is important to help prevent injuries. Also, when first warming up your swing, use the shortest club in your bag (a wedge), and then progress upwards. The driver should be the last club you warm up with. This helps warm up the smaller muscle groups, and finally when swinging the driver (as it is a bigger swing), the body will already be warmed up. The same stretches should be done after a round for a proper cool-down! Talk to a personal trainer to ensure you are doing your stretches properly!
Good Luck and happy golfing!
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| Brock Picken is a Graduate of Brock University with a degree in Sport & Exercise Management. He has been active in the Health & Fitness industry for over 7 years, and is a certified personal trainer who runs his own business, 'Brock’s Ultimate Fitness' |
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