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This exercise is so simple and common that it`s often overlooked. Everyone who went to school before 1980 had to do these unless they had a doctor`s note. It is the much-maligned Jumping Jack. There`s a reason why this was a requirement in every gym class back in the day. It`s because our forefathers knew something that we`ve forgoten - that jumping jacks acheive most of what one needs out of an exercise in a very short period of time and with no extra space or equipment needed. And anyone can do them.
47 Jumping Jacks - every morning before the abdominal routine, sets your metabolism on high-burn. It tells your cells that you`re going to need energy today and to fire up the furnaces. You`ll burn calories at a higher rate all day, even after you stop.
27 Jumping Jacks - before rounds or fieldwork if you feel the need to loosen up a little. This serves several purposes. First off, it wakes you up if you`re feeling a little lethargic. Second it boosts your metabolism, sending energy to your cells. And third, it strengthens and stretches all of your major muscle groups. As an added benefit it is an excellent cardio-vascular, low-impact workout. Do this several times a day to really reap the benefits.
2. Build strength and flexibilty -
The Xertube Routine - is actually 2 different routines done on alternating days with one day off a week for rebuilding. Each routine targets different muscle groups in order to allow each group to rest a day in between. Keep in mind that this is not a body-building routine. It is designed to build strength and flexibilty and muscle tone without bulking up too much, which would be prohibitive to disc golf. These consist of 6 simple, effective exercises each day that can be done in the morning in less than 10 minutes. 5-10 reps of each exercise will be plenty to improve and maintain a nice level of fitness. The ambitious player can repeat the exercise as needed to build up on the fast-track.
Xertube training matches the effectiveness of free-weight training with the added benefit of being instantly adjustable just by lengthening and shortening the unit. No more weight benches and no more changing weights in between each set. The Xertube is available at 5 diffferent levels from Beginner to Extremely Fit. Most people will want to start with the Green - Moderately Fit or Red - Fit model.
Every Model of the Deluxe Xertube comes with a door attachment that allows it to anchor to a fixed object. Also included is the 2 exercise routines mentioned above that are an important part of our disc golf fitness routine, on 2 seperate tri-fold brochures complete with pictures. All this for the price of one nice disc!
Click here now to get a Xertube!
3. Quick Strengthening Through Resistance Training -
Another simple, common exercise that`s incredibly effective in a squeeze is the Push-up. Everyone has at least tried to do it and even if you can only do one or two to start - keep at it! Before you know it you`ll be doing 5 or 10 and that`s all you really need. They can be done in less than 1 minute and can be done right before the start of your round or fieldwork. They are the equivalent of the doughnuts that ball players put on their bats and swing around just before they head to the plate. They have the effect of beefing up your muscles right before you put heavy demand on them. The weight of the disc and the armspeed you are seeking will seem rather easy to achieve after lifting the full weight of your torso a few times before you throw.
5 or More Push-ups - After your abdominal routine in the morning. Start out doing what you can and slowly work your way up as it seems easier, even if you only start with one. Don`t give up!
5 or More Push-ups - Before your rounds or before fieldwork as you see fit. You can do this in a pinch, right before your afterwork round, when you`re stiff from sitting at a desk all day. Make sure to also do the abdominal crunches to avoid injuries. Do these anytime you`re stiff and need to play in a hurry. Increase your number as you feel comfortable doing more.
Do You Want More?
These routines combined with the abdominal strengthening routine will be plenty sufficient to maintain and enhance your disc golf game and can contribute greatly to your overall fitness. However, there are plenty of other activities that can help further your game immensely. These include sports like raquetball or the speedbag, that help build the upper body, especially the arms. Other activities include things that you may need or have to do like driving nails, tiling floors or raking the leaves in your yard. In fact, the dirtier your yard and the more you rake, the greater the benefit to your golf game. Works like a charm and your yard will look great!
Next up...The Meat!
Enough exercise already...let`s practice some disc golf! |
