We perform each exercise for just one set of 8 to 12 repetitions, which requires about one minute for completion. We train at a controlled movement speed of about six seconds per repetition to increase the exercise effectiveness and reduce the injury risk. We also advocate full-range exercise movements to develop full-range strength and to enhance joint flexibility.

To further increase joint movement range we perform six stretching exercises for the muscles of the hips, midsection and shoulders. These are the front thigh stretch, rear thigh stretch, hip stretch, chest and midsection stretch, back and shoulders stretch, and arm and shoulder stretch. We move slowly into the stretched position and hold each stretch for approximately 20 seconds.

Although our golf conditioning studies did not include endurance exercise, the participants improved their body composition by eight pounds in eight weeks (four pounds more muscle and four pounds less fat). If they had performed some form of aerobic activity (walking, jogging, cycling, stepping, etc.) or incorporated some dietary modifications, they may have experienced even more fat loss.

While cardiovascular conditioning has little relation to driving the golf ball or driving the golf cart, golfers who have higher levels of aerobic fitness seem to resist fatigue better, which may be advantageous on the back nine or for consecutive days of golf play. If you would like to perform some endurance exercise, I suggest 20 minutes of interval training, three days per week. For example, using a stationary cycle you warm-up with four minutes of easy cycling, then do four minutes of higher effort cycling, followed by four minutes of lower effort cycling, back to four minutes of higher effort cycling, and cool-down with four minutes of easy cycling. This interesting and well-tolerated aerobic workout will not prepare you for the Boston Marathon, but it should certainly improve your cardiovascular fitness and golf endurance.

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......more