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Energize Your Game-

We recommend every workout session (and every round of golf you play) starts here with the warm-up routine.

It may seem counterintuitive to stretch and warm up before a round of golf when it is hot outside because you are already sweating, but it is just as important to perform your pre-round warm-up routine in hot weather as it is in cold.

Warming up your body in the summer heat is different than warming up your body in cold weather. Remember that when warming up in hot weather, your body temperature will rise more quickly when you initiate physical activity.

  • Stay hydrated-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 within 30 minutes of playing the last hole.
  • Lower intensity levels-When warming up in the heat, you don’t have to work as hard to elevate your heart rate.
  • Avoid playing and practicing during the hottest times of the day-Take advantange of the extra daylight. Early morning and evening hours allow for cooler temperatures to get in a round of golf.
  • Keep your warm-up routine indoors-Perform your warm-up routine in the house before your leave for the day or do it in the locker room.  Air-conditioned environment provides total protection from the heat. If you must do your warm-up routine outside, do it in the shade.

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

For many of us, we used to be able to hop out of the car, go straight to the first tee and rip a drive down the middle of the fairway. Now by skipping a warm-up before a round of golf may mean it takes us 4 or 5 holes before you loosen up and gain your form and by that time your score may already be ruined. Here is a quick and easy pre-round warm-up exercise to help you avoid those big numbers on the scorecard.

Watch Karen Palacios-Jansen, LPGA Teaching Professionals, demonstrate this warm up  exercise.



Improve your golf and fitness with these great overall body exercise routines that will help improve your strength, flexibility and coordination, but will also help golf because it patterns the same motion in the golf swing of loading and unloading.

Swing Technique

Making practice swings will not only tone your muscle and burn some calories, but the act of swinging over and over again can help you improve your swing technique and improve muscular endurance.

The Cardiogolf Speed Progression Drill will help you rehearse swing positions and increase clubhead speed. The idea here is to start off doing slow motion swings, working on swing positions and then gradually increasing the pace until you build up to full speed.

Indoor Practice

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 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 to practice anywhere and at anytime.


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

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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub


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