There is still plenty of summer and time left to play your best golf ever. If your game hasn’t improved as much as you wanted to this summer, try adding some golf-specific exercises into your daily routine to help you move better and more freely. Stay tuned for golf-fitness exercises and drills that you can do at home or in your office every day to help not only improve your swing technique but also help you build mobility, strength and endurance on and off the golf course.

30 Drills and Golf-Fitness Exercises to Do Before the End of Summer

13. Cardio Putting Drill

What is Cardio or Aerobic Exercise:

Aerobic exercise (also known as cardio) is an low to moderate intensity activity requires For an activity to qualify as aerobic, two factors must be present. First, the activity must last at least 20 minutes. Second, you have to increase your heart rate to at least 70% of your maximum rate during the 20 minutes.

Aerobic exercise is different than anaerobic exercise, of which strength training andshort-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.

Try this Cardio Putting Drill. Click here to view video…

Disclaimer-These exercises are not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Any participant should not attempt any exercises mentioned herein, without reviewing and consenting with their doctor or health professional.  Karen Palacios-Jansen, Cardiogolf and KPJgolf.com are neither responsible, nor liable for any harm or injury resulting from these exercises or the use of the Cardiogolf program described herein.

Cardiovascular Benefits: Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently.

In addition to cardiovascular benefits, other benefits of aerobic exercise include:

Aerobic exercise in conjunction with strength training and a proper diet will can help reduce body fat

Increased resistance to fatigue and extra energy

Toned muscles and increased lean body mass

Decreased tension and aid in sleeping

Increased general stamina

Psychological benefits: Exercise improves mood, reduces depression and anxiety.

Keep excess pounds at bay: Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.

Increase your stamina: Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.

Ward off viral illnesses: Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

Reduce health risks: Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

Manage chronic conditions: Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.

Strengthen your heart: A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

Keep your arteries clear: Aerobic exercise boosts your high-density lipoprotein (HDL), or “good,” cholesterol and lowers your low-density lipoprotein (LDL), or “bad,” cholesterol. The potential result? Less buildup of plaques in your arteries.

Boost your mood: Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

Aerobic exercise helps you stay active and independent as you get older: Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.

Live longer: People who participate in regular aerobic exercise appear to live longer than those who don’t exercise regularly.

Want to get some exercise and practice your swing at the same time?

Click Here to Try Cardiogolf.

If you top shots, most likely you are standing up as you strike the ball. Ideally, you want to keep the same angle your torso and legs formed at address position the same throughout your swing. Many high-handicappers stand up (straighten their legs or lift their torsos) as the they strike the ball resulting in an array of bad shots including thin and topped shots, pulls and slices. If you take a look at professionals, you will see that they keep their spine angle throughout their swing and even many squat down as they strike the ball.

If you tend to stand up during your swing, ask yourself a few questions:

Do you have poor posture?
Do you lack flexibility in your hips?
Do you have a tight low back?
Do you lack flexibility in your hamstrings?

If you answered ‘yes’ to any of these questions, then you may want consider assessing your ability to squat. This is a very informative test for golfers to determine if they have any mobility/flexibility/stability/strength issues preventing them from keeping their angles as they swing.

Most golf professionals will tell you that common swing faults such as poor posture and lack of rotation are from physical limitations and until you address those limitations you may never improve. Are your physical limitations holding you back from playing your best golf?

Take the Cardiogolf 30-Day Challenge to find the best exercises for you.

To learn golf-specific exercises try my Cardiogolf 30-Day Golf Fitness Challenge today. Online Golf Fitness System now available to download on your smartphone or tablet.

Jump start your golf game and fitness level with this unique system from LPGA Teaching Professional and Golf Fitness Specialist Karen Palacios-Jansen. Karen has created a unique and customized online program which ensures that you can have fun and improve your golf game while fitting exercise into your busy schedule.

The Cardiogolf Online Golf Fitness System can help you increase your flexibility, mobility, strength and balance specific to golf. Email Karen at KP.J@swingbladegolf.com or visit KPJgolf.com for more information.