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Fitness
A golfer's guide to the treadmill
By Ashley Mayo
Illustration By Christoph Niemann
December 2008
If you want to improve your golf fitness, running on a treadmill at a set pace isn't the best approach, says Randy Myers, director of fitness at Sea Island resort in Georgia. Golf is a start-and-stop activity that involves explosive movements and lateral rotation. A workout that combines backward walks, side shuffles and high-speed intervals will burn calories and build your golf-specific muscles. Below, your ideal treadmill routine.
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- 1. BACKWARD WALK
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Exercise Illustrations By Jason Lee - Walk backward at 3 to 5 miles per hour for three minutes. Turn around and walk forward for one minute. Repeat three times. This targets the glutes and hamstrings needed for balance.
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- 2. SIDE SHUFFLES
- Face sideways and shuffle in a golf posture for 30 seconds in each direction at 3 mph and at a slight incline. Repeat three times. This builds hip and thigh muscles for stability in the swing.
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- 3. HIGH-SPEED INTERVALS
- Run for 30 seconds at 7 mph, then walk for 30 seconds at 3 mph. Repeat 10 times. This builds aero-bic endurance and simulates the start/stop nature of golf.
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