What is golf?
Other forms of golf
How many calories does playing golf burn?
Advantages
Disadvantages
Learning to golf
Exercise guidelines
Gear
Glossary of terms

Think of golf as a slow-paced, low energy game? Believe that golf is for socializing but not for getting in shape? Are you under the impression that golf is just a game for businessmen or retirees? Then it is time to break the myths.

Golf is rapidly becoming the sport of choice for fitness that transcends age and sex. In the United States alone, more than 14,000 golf courses serve over 24 million people, annually. Additionally, golf is gaining popularity, especially in continental Europe, Canada, South Africa, Australia and Japan. In fact, Golfuninverse.com lists more than 24,000 golf courses worldwide.

The American Council on Exercise (ACE) recognizes golf as a legitimate sport for fitness. While golfers do not need to be in peak cardiovascular shape, they need strength, stamina, flexibility, coordination, concentration, and skill in this challenging game. What's more, golf is an excellent part of a complete health regimen. That's because a well-rounded fitness program does more than improve your health. It also improves your golf game!

What is golf?

Golf is an outdoor game in which players use specially designed clubs to hit a small, hard ball into holes or cups throughout a nine or 18-hole course. While golf has been around for centuries, and has become more sophisticated over the years, the object has remained the same: to advance the ball into marked cups, using as few strokes as possible. "A unique thing about golf is that the fundamental intention of the game has been basically unchanged for 500 years," says Rand Jarris, librarian for the United States Golf Association (USGA).

Although the actual origin is unknown, golf was first identified with Scotland. Records indicate that it was played there as early as 1457. By the 1800s it had spread, and in 1860, the first British Open Tournament was established. While the game was probably played in America in the 17^th century, the county's first permanent club was established in 1888. Golf gained a major surge in popularity in the 20th century, with the establishment of the professional tour and television.

While today's rules for golf are complex and include a code of behavior etiquette, people are drawn to the uniqueness of the sport:

• Golf is played outdoors over large areas of land.
• No two golf courses are exactly the same. Each course poses unique challenges.
• A player can only influence his or her own score. Players have no influence over their opponent's score. While players golf with others, they essentially aim to beat their personal scores.
• It is an opportunity for camaraderie, challenge, and enjoyment. Golf has psychological and social benefits, in addition to physical ones.
• By following the standard guidelines to become physically fit, a player's golf game will also improve.

Other forms of golf

Over the years, variations of golf have been developed for both fun and practice. Some forms include:

• Adaptive Golf. Changes to the game and/or special courses that accommodate the needs of golfers with a variety of disabilities.
• Driving Ranges. A practice and recreation range for repetitive golf ball driving.
• Miniature Golf. A putting game played on a whimsical course, developed in the 1930s and popular with both children and adults.
• Pitch and Putt. A shorter version of the standard golf game.
• Special Putting Greens. Designed for putting practice and recreation.
• Speed Golf. A new high-energy form that combines sprinting with golf.

How many calories does playing golf burn?

You have a great deal of control over the amount of calories you burn playing golf. You can choose an easy-paced game and ride in a cart, and burn the minimum numbers of calories. Or your could double the number of calories you burn by carrying your own clubs and walking. The actual calories burned during golf also are affected by body weight, intensity of workout, conditioning level and metabolism.

The Activity Profile of NutriStrategy Nutrition and Fitness derived the following caloric data on research from the Official Journal of the American College of Sports Medicine:

Advantages

To be successful at golf, a person needs to develop the same qualities of a healthful, exercise regimen. "While it may be difficult to motivate some people to stretch or begin strength training, telling them it may lower their handicap may be just the ticket to get them to head to the gym," according to the ACE. Keeping fit to improve your golf game will help you come closer to par, while increasing lean body weight, reducing body fat, lowering blood pressure, and increasing strength and flexibility.

Disadvantages

Golfing, in itself, is not physical enough for aerobic gains. Riding in carts reduces the health advantages. Likewise, smoking cigars during play, a currently popular golfing trend, has its obvious negative effects. Golfing requires a course, clubs and other gear, green fees, and additional expenses which can make regular play cost-prohibitive for many players. However, playing on inexpensive public courses, and buying or borrowing used golf balls and equipment can help. (Experienced golfers often update their clubs frequently, and may have a set or two stashed away in their garage. It is good to borrow a set, at least until you find out what you like or dislike in your golf clubs.)

Learning to golf

Who should participate? Golf is ideal for individuals of nearly all ages and fitness levels. Tiger Woods is said to have started at age two, but for most people it is best to start when they are both interested and are able to be coached. "This may be as early as age 12 to 14, but could be up through the early 70s," says Dale Huff, registered dietitian, certified personal trainer and ACE spokesperson. "Individuals with chronic lower back pain, some kinds of shoulder injuries and spinal problems, and certain types of arthritis should only participate as evaluated by their physician," adds Huff.

What about lessons? It is highly recommended to take a few golf lessons. Experts suggest looking for a professional who has worked with athletes, who has experience in golf, and who is certified as a "personal trainer" or a "strength coach." Golf programs taught by physical therapists or athletic trainers can also be beneficial. Many people start simply by asking their golf pro to recommend a good trainer.

Professional golf teachers

Exercise guidelines

To be successful in golf, ACE recommends the following three fitness components. These components also happen to be the most important components of any well-rounded fitness program. Without these basics, players can not reach their full potential, no matter how talented they are in golf:

1. Strength and power - Helps generate club head speed, which determines how far the ball is hit.

Do one or more sets of eight to 12 repetitions of a strength or power exercise, 3 times per week.

2. Flexibility - Helps develop a full, fluid golf swing.

Do flexibility exercises every day, and always warm up before stretching, to increase range of motion and prevent injury.

3. Cardiovascular conditioning - Is essential to keep energy up during a long round of golf. Also helps with the stresses of the game.

Do at least 20 minutes of aerobic activity, 3 times per week.

Gear

Clothing: Comfortable, appropriate, light-weight clothing and golf-specific shoes (with or without spikes) are needed. A golf glove, worn to improve grip, is optional.

Golf bag: Specially designed carrier for an individual's golf clubs and other equipment.

Golf balls: Small resilient balls, not greater than 1.62 oz., and not less than 1.68 in diameter as specified by the USGA (however, in international competition, golf balls must not be less than 1.62 inches in diameter).

Golf cart: Tow or more players can share the golf carts; they may be motorized.

Golf clubs:Standard set is up to 14 clubs divided into woods (with heads of wood or Metal) used primarily for tee shots and irons (with heads of forged steel, usually chromium plated) used for closer, more accurate shots.

Miscellaneous: Tees are small pegs that lift the ball at least one half inch off the ground. Coins may be used to mark the position of a ball. Water is recommended for drinking. A jacket for changing weather conditions and a towel for perspiration are recommended.

Glossary of terms

Caddie or caddy: Originally from the word cadet (student). Person who carries or handles a golfer's clubs. May assist in advice and rules.

Bogey: A score of one stoke over par for the hole.

Birdie: A score of one less than par for the hole.

Course: The entire area of play including fairways, putting greens, roughs, hazards, and other areas. Usually consists of 9 or 18 holes.

Double bogey: A score of 2 over par.

Double eagle: A score of 3 less than par

Eagle: A score of 2 less than par.

Fairway: The main part of a golf course between the tee and the green, usually from 30 to 100 yards wide, carefully tended to make a good playing surface.

Hole-in-one: When a player drives the ball from the tee into the cup in one stroke.

Par: The number of strokes an expert would be expected to use at any particular hole, without any mistakes. It is primarily based on the number of strokes to reach the green, plus two putts. Also, the total number of strokes for all holes ie, "par for the course."

Putt: A gentle tap with a golf club to move the ball toward and into the hole.
Putting green: An area of smooth, low-cropped grass that surrounds the cup or hole.

Rough: An area of long grass, bushes, trees, sand, or other natural or artificial obstacles on the playing field.

Stroke: The forward motion of a club meant to strike and move a golf ball.