CardioGolf™ Fitness System
Get your Heart Pumping and your Golf Form in shape with the CardioGolf Fitness System…No golf ball required!
Karen Palacios-Jansen
Master LPGA Professional and NASM Certified Personal Trainer Karen Palacios-Jansen has developed a system of working out to help golfers of all levels improve their golf swings and fitness at the same time. Using the Slope and Shortee Club, Karen takes you through a collection of exercises and drills to improve your game and get a great workout at the same time.
A New Way to Practice At-Home- The CardioGolf™ Complete Video Access Subscription includes golf-specific workout routines and swing drills to help golfers of all levels improve their swing technique and get a great workout at the same time and no ball is required. You can do all the workouts in the comfort of your home.
Maximize Your Performance-To maximize your golf performance, the golf athlete needs to do a variety of different exercises and workouts to build overall fitness. There are seven physical performance factors that are crucial to every golf-conditioning program: posture, balance, mobility, stability, power, coordination, and endurance. I incorporate all these elements into my CardioGolf Fitness System so that you, not only get a great workout, but also improve your swing technique.
The ideal way to train for golf is using a technique called Periodization. Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. Periodization is a fancy word for seasonal training. In other words, you need to mix it up and do a variety of exercises during the year.
Your workouts should fit the season you are in. Even if you play golf all year round, you still need to vary your workouts so not to plateau. In order to build strength, you need to constantly push yourself by increasing intensity and resistance. But you also need to allow your body periods of rest to recover, so you don’t always want to be doing intense workouts. I design all CardioGolf workouts to maximize golf performance.
The CardioGolf Slope
Rarely, if ever, do you have a flat lie on the golf course, so it is important to practice your swing on sloping lies to develop feel and stability. The CardioGolf ‘Slope’ is curved like a fairway slope. You can vary the angle you place your foot to practice various sloping lies.
A Note from Karen-Top 50 Golf-Fitness Professional-I developed the CardioGolf Slope to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises.
According to studies, surfaces like concrete and treadmills present us with essentially simple ways to move. The continual flat surface creates repetitive motions in our joints and muscles, so movement patterns become locked into one direction.
We neglect wider ranges of motion that would happen on unstable surfaces. Whereas walking on uneven ground continually shifts our center of gravity, meaning we have to work harder to continually come back to balance in the midline, and this has a deeper engagement through the core and the whole of our fascial, muscle and skeletal systems.
The Difference
The difference between a standard flat fitness step and my CardioGolf Slope is the curvature of the platform. You almost never have a completely flat lie on the golf course, whether you are walking on the fairway or hitting a shot, so it is important to rehearse swinging on a sloping lie as well as walking on a sloped surface.
In the CardioGolf Fitness System, we use the CardioGolf Slope to do swing drills, but also we use it to do low impact cardio, strength, balance exercises.
The benefits of the Slope include:
- The CardioGolf Slope can be used to improve fitness and is not just for golfers.
- The Slope can be used for low-impact cardio, strength and balance exercises.
- The Slope can be used to rehearse uphill and downhill lies and to do golf-specific drills.
- The Slope can be used to do step aerobics and low impact exercises. According to studies, participating in a 60-minute step aerobic class has been comparable to jogging 6 to 7 miles.
- The Slope can be used to do strength and weight-bearing exercises. Studies show that weight-bearing exercises increase bone mass and bone density.
- The curvature of the Slope helps build balance and core strength. Studies show that walking on uneven ground continually shifts our center of gravity, meaning we have to work harder to continually come back to balance in the midline, and this has a deeper engagement through the core and the whole of our fascial, muscle and skeletal systems.
In CardioGolf Fitness System, we use the Shortee Training Club to do exercises and swing drills. The club is short for the following reasons:
- The Shortee Club is easy to swing indoors without hitting the walls or ceilings.
- Use the Shortee Club to warm up at golf courses that don’t have practice range.
- Carry the Shortee Club in your suitcase when you travel.
- The clubhead is closer to your hands, so it is easy to monitor the clubface and learn how to square the face at impact.
- Since you are not hitting balls with the Shortee Club, there is no judgment of where the ball goes, so you can work on your technique without getting frustrated.
- The Shortee Club is lighter than a regular club, so you can learn to swing the club faster to develop clubhead speed.
Chip off Bare Lie
Get the ball close with this great tip for chips off of a bare lie as featured on the Golf Channel.
Cardio + Golf
CARDIOGOLF is a golf fitness program designed to teach the mechanics of the golf swing without hitting a ball. Created by Karen Palacios-Jansen, 2008 LPGA National Teacher of the Year, has been voted as one of America’s “Top 50 Female Instructors” by Golf Digest magazine for 15 years.
Check out Karen's latest tips as featured on the Golf Channel!
Pump drill
2008 LPGA Teacher of the Year Karen Palacios-Jansen teaches core exercises to help you add power off the tee.
Don’t chip like you putt
2008 LPGA Teacher of the Year Karen Palacios-Jansen shares how a doorstop can help you control spin and distance around the green.
Pre-Round Warm-up
As featured on Golf Channel's Morning Drive: Good warmups are key to starting your round on a roll. Find out what stretches and movements prepare you best for a great round of golf from LPGA Teaching Professional Karen Palacios-Jansen.
CardioGolf creator, a NASM_Certified Personal Trainer, LPGA Pro and golf performance coach, Karen Palacios-Jansen has been named to Golf Digest's 50 Best Golf-Fitness Professionals in America.
The list, the first of its kind by a fitness- or media company, was compiled by Golf Digest's expert panel of trainers, chiropractors, physical therapists and doctors who nominated their peers based on their knowledge of the game, their knowledge of exercise physiology and biomechanics, and how they apply both in working with clients.
Get your heart pumping and your golf form in shape with CARDIOGOLF's unique fitness + game improvement program. No golf ball required.
CARDIOGOLF is a fun, fast moving workout to not only improve your swing technique, but also helps you improve in these core fitness areas.
Cardiovascular Endurance
The body's capacity to process and deliver oxygen.
Mobility
The ability of the body to move throughout its full range of motion.
Stability
The ability to maximize ground force through a combination of muscular movements.
Flexibility
The ability to maximize the range of motion throughout the golf swing.
Power / Strength
The body's ability to load and fire explosively.
My signature program, CardioGolf is designed for golfers of all levels regardless of age or level of play.Karen Palacios-Jansen, Creator of CardioGolf
Speed
The ability to maximize the body's ability to generate speed.
Coordination
The ability to combine several distinct movement patterns into a singular distinct movement.
Agility
The ability to minimize transition time from one movement pattern to another.
Balance
The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy
The ability to control movement in a given direction or at a given intensity.
Benefits
The motor learning skills required for an efficient golf swing are primarily taught statically and dynamically with a golf ball during a lesson at a golf facility. The student is required to go to a facility to learn. CARDIOGOLF’s programs can be conducted at gyms, boutique specialized fitness studios, schools, homes and golf facilities.
CARDIOGOLF Anywhere
CARDIOGOLF’s programs can be conducted at gyms, boutique specialized fitness studios, schools, homes and golf facilities.
All Skill Levels
The program is designed for all skill levels including those that have never played the game. The program will accelerate current players and provide a unique way to enter the game for new players.
Contact
Now Available-the CARDIOGOLF Certification Program for golf and fitness professionals. Learn to teach CardioGolf at your facility providing a new revenue stream with unique programing. To learn more contact us.
