Golfing is a multifaceted activity that incorporates aerobic exercise, resistance training, flexibility, and even balance and coordination. Add in focused concentration, game strategy, and spending time outdoors, and—as many golfers will contend—golf is the perfect sport. Because golf challenges many of the body’s systems, it is important to exercise regularly so that you are prepared to meet the demands of this highly rewarding activity. Whether you prefer to walk or ride the course or play nine or 18 holes, the following ChairMaster workout program will help get you ready to move with ease and precision as you master your golf game.
- Sit upright in the chair—using the backrest or the ChairMaster foam pad for support as needed.
- Place the feet in the pedal straps and check to ensure that the knees are slightly bent at the “down” position of the pedal stroke.
- Place the hands on the armrests or on the lap.
- Start pedaling using smooth, continuous pedal strokes at a resistance that is tolerable.
Perform seated pedaling on the ChairMaster most days of the week, accumulating a total of 150 minutes (for example, 30 minutes of exercise, five days per week). If 30 minutes is too long in the beginning, perform at least 10-minute bouts and work up to 30 minutes.
Aerobic Exercise Summary:
Movement-based exercise that enhances range of motion, strengthens the muscles, and improves balance should be performed two to three non-consecutive days per week. Perform at least one set of the following ChairMaster muscle-strengthening exercises for 10 to 15 repetitions. The number in parentheses matches the exercise number on the “ChairMaster Exercise Guide”. DOWNLOAD PDF
- Hand rotations and finger press (39)
- Seated twists (41)
- Leaning side bend (50)
- Alternating leg lifts with cross-body crunch (13)
- Reclining two-arm crunch—add knee lift to chest (22)
- Standing cross-body press (one arm horizontal) (25)
- Standing cross-body pull (diagonal) (26)
- Squats with arm press using the bands (35)
- Warrior 1 with chair (47)
- Downward dog with the chair (45)
Smart Golf Tips
- Use proper posture during the golf swing.
- Stand with the feet shoulder-width apart and distribute your weight equally on both feet. Avoid hunching over the ball, which may cause neck and back strain.
- Use your whole body to swing the club.
- The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists.
- Use caution when lifting and carrying the clubs.
- Keep your back straight and use the strength of your legs to lift.