Warming Up for Golf in Hot Weather

KarenGolf Fitness, Misc

Golf Fitness: Play Better, Play Without Pain, Play Longer and Enjoy the Game More by Karen Palacios-Jansen: Book Cover

With record temperatures this summer, you probably have been playing golf in some hot weather.  We here in Charlotte have had four days in a row of triple digit temperatures. It may seem counter-intuitive to stretch and warm up before a round of golf when the weather is so hot because you may already be sweating since it is so hot outside, but it’s just as important in hot weather as in cold weather to perform your pre-round warm up routine. “Stretching or pre-golf warm up should be done regardless of temperature,” says Andrea Doddato, founder of Shape & Sport in Orlando, Florida.  Golf performance coach Dave Herman, whose clients include Trevor Immelman and Suzann Petersen agrees, “muscles and joints like warm weather and they tend to respond more quickly to heat so warm-up exercises are always beneficial to the your golf game in hot and cold weather.”

Warming up your body in the summer heat is different than warming up your body in cold weather. There are a few things that you should do differently and precautions that you should take while warming up in hot weather as opposed to cold weather. “In hot weather a player should only really focus on chronically tight areas,” says Doddato, “say the golfer is hyper-mobile (too loose) within his shoulder girdle, in cold weather, stretching the shoulder wouldn’t negatively impact this joint, but in hot weather, when the body temperature heats up beyond normal, the joint becomes too elastic and can be more prone to injury…the player almost ‘wants’ to keep the joint a bit tighter.” So you may not have to stretch as much as you do in colder weather.

Another thing to take into consideration, while warming up in the heat, is that your body temperature will rise more quickly than normal when you start physical activity. Normally, a person who exercises and is in good condition can handle temperature ranges of 65 to 85 degrees, but as the temperature rises, special precautions need to be taken.  “In hot weather, it can be wise to warm-up indoors so you have less fluid loss before the round,” says Herman.

Here are few hot weather tips to make your pre-round warm up routine safe and effective during hot weather:

1. Stay hydrated:

Before Your Round: Drink 8 ounces of water 30 minutes prior to starting your warm up routine

During Your Round: Drink 3 to 6 ounces of water every 20 minutes or every 2 holes

After Your Round: Drink 8 ounces of water in the 30 minutes following your round of golf

2. Lower Intensity Levels:

When warming up in the heat, you won’t have to work as hard to elevate heart rate.

3. Avoid playing and practicing during the hottest times of the day.

Take advantage of the extra daylight. Early morning and evening hours can provide us with a window of cool temperatures to get in a round of golf.

4. Keep Your Warm Up Routine Indoors:

Perform your warm up routine in your house before you leave for the day or do it in the locker room. An air-conditioned environment can provide you with total protection from the heat. If you must do it outside, perform your warm up routine in the shade out away from the direct sun.

5. Adjust Clothing:

Wear lightweight, loose fitting, and light colors clothes. Don’t skip the socks. Light cotton socks will protect the feet and help wick sweat away.

Warm up before your round of golf regardless of weather. A proper warm up will get your muscles accustomed to increased activity and reduce the risk of stiffness later.

Golf Fitness: Play Better, Play Without Pain, Play Longer and Enjoy the Game More by Karen Palacios-Jansen: Book Cover

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