How to Make a Fitness Plan

By Steve Silverman

Getting into better shape will help you on the golf course and off. Golf can be a very grueling game and the days when out-of-shape pro golfers could win consistently on the tour are long over. Getting into better shape means increased endurance and strength and better coordination. It also involves significant dietary changes that include more protein and less fat.


Difficulty: Moderate
Step 1
Get checked out by your physician. Even if you are under 30 and you feel relatively good, you should still get checked out by your doctor before you begin an exercise program. You want to make sure your body is in good enough shape to handle the stresses of physical exercise. If you feel well, you probably will get the results you are looking for from the physical exam, but sometimes the doctor will find a problem below the surface and that will help you avoid exercises that exacerbate the problem.
Step 2
Start running at least three times a week. Running will help you reduce fat and build coordination. It doesn't have to be long distances and you can even combine running with walking. If you can run 1 1/2 miles and walk a similar distance, you will give your body and heart rate the work needed to push itself. This will give you more endurance when playing 18 holes.
Step 3
Use an exercise ball to increase your core strength. Sit on the exercise ball and find your balance point. Take 10-pound dumbbells in each hand. Take the one in your right hand and curl it up to your shoulder. Return it to its original position. Curl the one in your left hand up to your shoulder and then return it to its original position. Do this 10 times with each arm and you will build strength in your arms and shoulders as well as your core muscles along the abdomen. This will help you with your golf swing.
Step 4
Do a lumbar bridge exercise to help support your back. Lie down on the floor and bend your knees up at a 45-degree angle. Place your hands outside your hips with your palms flat against the ground. Push up with your hands and hips until your hips are about six inches off the ground. Hold this for three seconds and return to the original position. Do this 15 times, take a 30-second break and do another set. This will help your lower back strength, and that is vital to the golf swing.
Step 5
Change your diet by limiting your intake of red meat and eating more chicken and fish. Red meat has a high fat content while chicken and fish are relatively lean. Your body will burn these fuels more efficiently as you work out and exercise more. Also, cut out candy and sweets and replace them with fruits and vegetables.

Tips & Warnings

Improving your diet while engaging in an exercise program will help your state of mind as well as how you feel physically.
If you are in pain when you exercise, stop immediately.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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