Cardiogolf Slope Move of the Week-Side Step on Slope

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Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think. In a single round, a golfer will swing an estimated average of 300 swings (including practice swings) and walk seven to eight thousand yards, the equivalent of four to five miles. Swinging a club over and over again twists the neck, back, shoulders and arms unnaturally, the physical stress loads become substantial.  Overall fitness and endurance play a critical role in the game. Stronger, fitter, more flexible athletes hit a ball further and straighter, have better touch around the greens and respond better under pressure in the closing holes than do their weaker counterparts.

The term “the wheels are falling off” usually comes mid-round when you start to lose focus and your muscles start to fatigue. One way to alleviate this syndrome, is to work on increasing your endurance or stamina. The definition of endurance is the capacity of something to last or to withstand wear and tear.

Aerobic exercise also known as endurance exercise or ‘cardio’- is when oxygenated blood is pumped by the heart to muscles in the body.

The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. The more you increase your aerobic capacity, the more endurance and stamina you will have on the golf course.

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.

Start by adding short burst of ‘cardio’ exercises into your daily routine to improve your endurance.

Side Step Repeaters on Slope-

  1. Stand on one side of the Slope to start.
  2. Carefully place one foot on top of the Slope and then step up and down repeating motion on one side of the Slope for your time interval (refer to the Cardiogolf Slope Manual to determine your intensity level).
  3. Repeat on opposite side.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:20.

Modifications include:

  • Keep motion low impact.
  • Bend more from the knees to get down lower for more lower body strength.
  • Add a hop or more speed for more intensity.

Visit to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work our golf games and get into shape at the same time.

Practice something about your game everyday. #CardioGolfChallenge

This exercise combines heart pumping exercise to increase your heart rate to improve endurance and rotation to help improve your golf swing.

Watch Karen Palacios-Jansen demonstrate this ‘cardio’ exercise.

Jump with Rotation
  1. Start in a modified golf stance.
  2. Hop or jump and then rotate and squat to one side.
  3. Touch your fingertips to the floor.
  4. Hop or jump back up and repeat rotation on opposite side.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:20.

To modify, squat without the jump.


Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

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Clothes provided by Nike Golf-#NikeGolfClub

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