How to Push Yourself Farther while Exercising

By Sarah Dray

While golfing is great exercise, doing the same type of workout day after day can result in the muscles becoming acclimated to the motions and no longer responding the way they used to. Pushing yourself further when exercising can be difficult but in the end will result not only in better overall health and fitness but also in better form and more strength in your swing.


Difficulty: Moderate
Step 1
Set a clear goal. If you are working towards something, it becomes easier to do more in hopes of achieving that goal sooner. Keep track of your goal by writing down what you do every week or carrying an exercise diary with you to jot down your workout for the day.
Step 2
Increase the number of repetitions you are doing in a set by two every two weeks. This adds intensity without forcing your muscles too much and gives your body a chance to adjust with no risk of injury.
Step 3
Add five minutes to your cardio routine every week until you reach your ideal workout time. You can do this on Monday and set the bar for the week, or add one to two minutes a day for each day you work out that week until you reach the expected number.
Step 4
Don't forget golf-specific workouts. Exercises that will improve not only your fitness but also your swing are more likely to keep you motivated. Use a medicine ball or a weighed club and do rotational movements, flexing your knees and reaching over your shoulders and then to the sides alternately. Work on doing this while keeping a golf posture, as if you were getting ready to hit the ball.
Step 5
Learn to control your breathing. Breathing properly sends more oxygen to the muscles, allowing you to push them further. Always inhale before exerting force and then exhale slowly as you push through the exercise. During golfing exercises, breathe in as you raise the club and exhale as you bring it down to hit the ball.
Step 6
Talk yourself through the workout. Positive self-talk works wonders for many people, while others prefer using visual imagery, in which they visualize themselves as a fit golfer who is able to accomplish fitness goals and be rewarded for it. Whatever form of self-coaching you choose, imagining the success of the program can usually help push you through to achieve more and work harder.

Tips & Warnings

Eat a balanced diet that contains a good amount of healthy carbohydrates. Whole grains, fruits and vegetables provide a steady source of energy that will allow you to work out for a longer period of time without feeling tired or weak.
Always listen to your body when increasing the length or intensity of a workout. Discomfort is common, but if the pain becomes unbearable, you need to stop or adjust the routine to prevent injuries. Learn to listen to the limits of your own body.

About The Author

Sarah Dray has been writing since 1996. She specializes in health, wellness and travel topics and has credits in various publications, including "Woman's Day," "Marie Claire," "Adirondack Life" and "Self." She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.


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