FIT FOR GOLF
STEPPING YOUR WAY TO A BETTER GOLF GAME
I WISH I HAD BOUGHT some
stock in fitness trackers and step
counters in the last couple years.
The new craze in fitness is exercise
tracking bands, such as Fitbit,
Polar, Jawbone and Nike Fuelband,
that count a user’s steps, distance
walked, floors climbed, calories
burned and even sleep patterns.
For golfers, what better way to
increase your step count than to
walk instead of riding. Golfers that
walk 18 holes will take between
15,000 and 20,000 steps in the
course of a round. If you have a
desk job, you are lucky to reach
5,000 over a typical workday.
Walking the course will look
great for your stepping numbers.
It is not just great exercise for the
cardiovascular system, but it also
provides a better understanding
of the course in order to see the
undulations and contours of the
terrain, which may help a golfer
score better. But walking that
many steps in a short period of time
makes a person tired, especially in
the lower body, which is crucial for
sequencing the golf swing.
Ever wonder why it is harder to
concentrate on the last few holes?
Or why swing mechanics break
down or pain appears? Fatigue and
cardiovascular deconditioning can
lead to poor performance if one is
not trained properly.
The importance of
cardiovascular conditioning and
muscular endurance cannot be
overstated. It is a good goal to try
and hit a minimum of 10,000 steps
per day, especially for people with a
desk job, in order to use leg muscles,
core, and cardiovascular function.
Try and walk up and down some
inclines to get some variation in
heart rate. Or even try and do some
one-minute bouts of fast walking.
For golfers who go to the gym,
try circuit training. Circuit training
consists of exercises for the whole
body without large rest breaks in
order to keep up the heart rate
and avoid overexertion of one
specific muscle group. Start adding
30-minute walks after dinner when
the weather begins to cools off.
Finishing a round while feeling
strong requires a healthy energy
level and good concentration after
already going for four hours. To do
this, golfers should make sure they
get good cardiovascular training
four or five times per week for a
minimum of 30 minutes each day.
For golfers who walk the course,
make sure you are bumping up
your cardiovascular fitness on your
workout days so you can play at the
same level in the last six holes as
you had for the first six. Try adding
full body exercises that challenge
core, balance, leg strength, and
— Joe Estes
Joe Estes is a physical therapist and
certified golf fitness instructor with
Athletico, which offers complimentary
injury screenings at all its locations.
To request a screening, visit
IN THE CROWD
Aces In The Crowd recognizes
noteworthy accomplishments by
people in the CDGA coverage area.
Prospective candidates for Aces
In The Crowd may be submitted
via e-mail to firstname.lastname@example.org or
LAUREN CHAPPELL | CHARLESTON
Chappell, a two-time Class 1A
high school state champion, won
the 83rd Illinois State Women’s
Amateur Championship at Forest
Hills Country Club in Rockford.
Chappell, 17, won the final match, 3
and 2, against Louise McCulloch of
Wilmette. Chappell is a high school
senior this fall. She won individual high school state titles
in her freshman and sophomore seasons. She already
has committed to attending and playing golf at Southern
Methodist University in Dallas, Texas.
JESSICA LEE | OAK BROOK
Lee led a group of four Illinois
players who finished in the top
five at the American Junior Golf
Association’s Otter Creek Junior in
Columbus, Ind. With a final round
of 3-under-par 69, the only sub-70
score of the day, Lee finished tied
for second with a 54-hole total
of 2-over-par 218. Three other players from Illinois were
among those tied for fifth: Brianne Bolden of Mokena;
Gabrielle DeSombre, Oak Park; and Kate Killie, St. Charles.
ETHAN FARNAM | CRYSTAL LAKE
Farnam, 17, shot 67-64—131 at
Senica’s Oak Ridge Golf Club in LaSalle
in sectional qualifying for the U.S.
Junior Amateur Championship, winning
medalist honors while finishing nine
strokes ahead of the field. The Junior
Amateur was played in late July at The
Honors Course in Ooltewah, Tenn.,
and this was the second time Farnam had qualified; he also
played in 2014. Farnam missed the cut by one stroke at the
championship, shooting 77-75.
He was runner-up at the 2016 Class 3A state
championship after finishing in the top 25 each of the
previous two seasons, and earlier this year, Farnam, at the
time the No. 5-ranked player in Illinois according to Golfweek
magazine, made a verbal commitment to attend and play golf
at Northwestern University starting next fall.
Farnam, a senior at Prairie Ridge High School, said he
chose the Wildcats after making unofficial visits to three
other Big Ten schools, Illinois, Purdue and Iowa, as well as
Arkansas, Stanford, Vanderbilt and Virginia.
In 2015, Farnam tied for fifth at the American Junior Golf
Association’s Midwest Junior Players Championship, placed
T-6 at the Golfweek Junior Tour Championship, won the
Illinois State Junior Amateur Championship and qualified for
the U.S. Amateur at Olympia Fields Country Club.
8 CHICAGO DISTRICT GOLFER