Spring Up Your Game-Cardiogolf HIIT Workout-Pump Your Heart Rate

KarenCardiogolf Daily Dose2 Comments

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

Do the Cardiogolf Pre-Round Warm Up Routine

Visit the Cardiogolf Clubhouse

Practice something about your game everyday. #CardioGolfChallenge

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Use the Cardiogolf ‘Shortee’ Club and Slope to practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Club and Slope to practice anywhere and at anytime.

About Cardiogolf

Cardiogolf is a series of golf-specific workout routines that combine swing drills and exercises. Cardiogolf accommodates golfers of all skills and fitness levels. All you need to preform Cardiogolf is a 4 x 4 square foot space for each golfer to do the exercises and swing the Cardiogolf ‘Shortee’ club and ‘Slope’. Some of the exercises will require a regular golf club, small hand weights, stretch bands or medicine balls, but all the exercises can be modified if no equipment is available.

The Cardiogolf workout routines are based on ‘interval circuit training’ or HIIT (high intensity interval training) where golfers do doing a variety of exercises or a “circuit”. Cardiogolf provides simple fitness routines that exercises combining cardiovascular endurance and strength exercises with golf- specific exercises and drills.

Regular cardiovascular exercise generally consists of one movement performed at a slow and steady pace over a long period of time and only works on cardiovascular endurance. Interval circuit training consists of short bursts of intense exercise followed by recovery periods, which can help build endurance, strength and flexibility because of the variety of exercises and movements.

Combining strength and cardiovascular exercise into an interval circuit or HIIT can be more beneficial than cardiovascular or strength training alone because the intensity of the exercises raises the resting metabolism, which can help burn more calories in less time.

Interval circuit training or HIIT prepares the body for “burst” sports, such as golf, that require an intense amount of activity in a short amount of time.

Interval circuit training  or HIIT can be less intimidating than a long cardio workout because a person is doing short exercise bursts of 20 to 40 seconds of several different exercises instead of 40 to 60 minutes of only one exercise.

An interval circuit is easy to perform at home, in a hotel room or at a gym. This form of exercise cuts workout time by nearly half.

Fitness Level and Intensity Scale

Each golfer should work at their own pace. Choose an intensity level based on the current fitness level of the golfer.

Par Level-Beginner level or someone who has not exercised for over one year.

Birdie Level-Average to above average fitness level who exercises 2 to 3 times a week.

Eagle Level-Above average to advanced fitness level who exercises on a daily basis.

Interval Exercise Time

Par Level-20:40

Repeat each interval exercise for 20 seconds without stopping, rest for 40 seconds. Perform slow, rhythmic movements with little to no impact. Keep the exercises low impact. Keep one foot planted on the ground at all times. Golfers should be able to carry on a conversation easily.

Birdie Level-30:30

Repeat each interval exercise for 30 seconds without stopping, rest for 30 seconds. Perform moderately paced movements with low to medium impact. Make movements bigger and faster. This is moderate to low impact. Golfer can get some air under their feet if they feel comfortable. Golfer should be able to carry on a conversation, but breathing should be getting heavier.

Eagle Level-40:20

Repeat each interval exercise for 40 seconds without stopping, rest for 20 seconds. Do faster, larger movements; move as fast as possible, getting air under feet. It should be difficult to make conversation.

Frequency Scale

Par Level-Repeat interval circuit one to two times.

Birdie Level-Repeat interval circuit two to three times.

Eagle Level-Repeat interval circuit up to five times.

Click here to get your own Cardiogolf Shortee Club and Slope

Cardiogolf 5-minute HIIT Workout-Pump Your Heart Rate 001

Step Up and Down on Front Slope-

  • Stand in front of Slope in a shoulder width stance.
  • Step up onto the middle of the Slope with one foot then place the other on Slope, then step off to floor.
  • Return to start position.
  • Repeat alternating stepping on and off the Slope.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:20.

Side Step Across on Side Slope-

  • Stand the side of the Slope with your feet together.
  • Side step up onto the middle of the Slope with one foot, then place other foot on the Slope.
  • Then step off to the other side of the Slope.
  • Change directions and go across Slope to return to start position.
  • Repeat side stepping on and off Slope to opposite sides of the Slope.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:20.

    Forward Lunge on Slope

    • Stand to the side of the Slope.
    • Lunge forward placing your foot securely on the Slope.
    • Push off your foot and return to the start position.
    • Repeat on opposite leg.
    • Par Level: Do interval exercise for 20:40.
    • Birdie Level: Do interval exercise for 30:30.
    • Eagle Level: Do interval exercise for 40:20.

      Backswing on Uphill Slope-

      • Stand in your golf stance holding a Shortee Club with both hands.
      • Place your front foot on the Slope as if you were on a uphill slope.
      • Angle your body towards the Slope.
      • Swing back as if you were making a backswing and hold position for a moment.
      • Return to the start position.
      • Repeat exercise.
      • Par Level: Do interval exercise for 20:40.
      • Birdie Level: Do interval exercise for 30:30.
      • Eagle Level: Do interval exercise for 40:20.

        Full Swing on Downhill Slope-

        • Stand in your golf stance holding a Shortee Club with both hands.
        • Place your back foot on the Slope as if you were on a downhill slope.
        • Angle your body towards the Slope
        • Swing back as if you were making a backswing and complete the swing to the finish.
        • Return to the start position.
        • Repeat exercise.
        • Par Level: Do interval exercise for 20:40.
        • Birdie Level: Do interval exercise for 30:30.
        • Eagle Level: Do interval exercise for 40:20.

         

        Fitness

        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. Stay tuned for more information.

        Watch how 8-time world record holder and gold medal speed skater Dan Jansen use the Cardiogolf  ‘Slope’ to do upper body and core exercises.

         

        Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness 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.com

        Follow my blog at Cardiogolf
        Follow my Instagram at Cardiogolf
        Like my Facebook page at Cardiogolf
        For more information visit Cardiogolf.com

        Clothes provided by Nike Golf-#NikeGolfClub

 

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2 Comments on “Spring Up Your Game-Cardiogolf HIIT Workout-Pump Your Heart Rate”

  1. Are you considering teaching this class in Washington, DC? I have the shortee club and would love a group class, even once a week. Please let me know.

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