Most of the golfers that subscribe to my newsletter are busy people. The vast majority of subscribers are busy dads or professionals who have very little time to train.
Some of them have home gyms, but told me they still can’t find time for an hour long workout.
The crazy thing is, you can transform your golf body in much less time. You don’t need an hour.
When it comes to total workout time, less is more.
Honestly, you CAN get a killer golf fitness workout done in 30 minutes while achieving maximum results.
So let’s cover 5 reasons why short training sessions are better than longer sessions…
REASON #1: CORTISOL LEVELS
Working out longer than 45 minutes causes cortisol levels to rise in your body.
Cortisol is a stress hormone that helps regulate metabolism to ensure the body has sufficient energy to function.
The concern is that cortisol levels will cause your body to use muscle protein as energy. As you know, we want to retain and build as much possible as we can as we age.
The problem isn’t so much the cortisol increasing during the workout, it’s after the workout that we are concerned about.
We want cortisol levels to return to normal as soon as the workout is over.
When cortisol levels remain elevated, inflammation increases throughout the body, which subsequently reduces insulin sensitivity. Insulin helps shuttle the nutrients you eat into your muscles so they can grow.
Reduced insulin sensitivity makes it more difficult for this process to occur, putting your body in a situation where it can’t create new muscle.
To do this, we need to avoid workouts longer than 45 minutes.
Another benefit of a shorter workout is that testosterone levels peak around half an hour into your workout.
That’s a nice 1 – 2 punch… low cortisol and higher testosterone.
Basically, testosterone hits is max at 30 minutes and cortisol begins at the 45-minute mark… meaning we need to keep our workouts in the 30 to 40 minute range.
And there’s reason #2 that short workouts are better…
Reason #2: Quality of Work
We all know that you get more and more fatigued the longer a workout goes.
Workouts by their very nature are designed to put stress on your musclez as well as your heart (cardio). That’s the only way you make gains in strength, power and endurance. However, this stress causes fatigue.
You’re either grabbing your knees staring at the ground to catch your breath or you are feeling the burn more and slowing down.
Regardless of the fatigue you experience, these WILL impact your workout performance the longer the routine proceeds. At a certain point, you won’t be able to perform exercises with proper form. That is key…A general rule of thumb with my golfers is that when form breaks down – we are done.
Sloppy form recruits additional muscles to make up for the lack of form. These are usually muscles that aid your primary muscle we are working… and these tend to be much weaker. Once your primary muscle is taxed, these secondary muscles brunt the load – which they are not designed to handle efficiently.
This is why your form breaks down and you find it impossible to complete a rep using the safe movement pattern.
As you can see, this leads to injuries…injuries bad for business.
You can’t play golf when you are hurt. I guess you can, but you make things worse over time for yourself.
Excessively long workouts create tons of fatigue that will crush your movement patterns and technique. That’s going to have a negative impact on your workout and will also create the programming in your mind of bad technique.
As golfers, we play our best when our technique and movement patterns are optimized. We are not strongmen who use any means necessary to toss a rock on top of a pillar.
That’s why it’s so important that we maintain proper form throughout our programs.
Quality versus quantity.
The approach I take with all of my workouts is one that allows you to improve over time.
I’m not going to throw you into the Tiger Woods or Dustin Johnson workout until you are ready.
Generally, the longer you workout, the sloppier the product.
Quality of work is king.
And just as important as Quality? Focus…
REASON #3: FOCUS AND INTENT
One reason to keep your golf workouts short is to keep your mental focus sharp.
It’s a lot easier to have a great training session if you know you only have 30-45 minutes ahead of you. You can dial in with pinpoint focus on the task at hand and dominate every set of every exercise.
In today’s world, it’s hard to turn off outside distractions and cell phones for too long.
I get that.
But you can certainly leave business in the car for 45 minutes.
Beyond 45 minutes you start losing steam and it becomes more and more difficult to really bring it on every set.
It’s best to focus on proper form at full intensity.
And what good is focus and intent if we don’t allow ourselves to heal properly? That leads us to…
REASON #4: BETTER RECOVERY
Long workouts can impede recovery.
The older we get, the more recovery time it seems we need. I know for me, I feel the efforts of my workouts longer as I get older.
If I don’t recover properly and take care of flexibility and joints it makes it harder and harder to get in my next workout.
Strength workouts create micro-tears. To gain strength, your body repairs these micro-tears, creating fibers that are larger and able to handle more stress… making you stronger.This rebuilding process occurs during your recovery day.
Create too much damage and it takes longer for your body to repair itself.
That’s why I build in Active Recovery training days into all of my programs.
An active recovery day is spent being active (playing golf or walking), performing the EMF (flexibility, joint mobility, durability), and getting a good nights sleep.
And then the most obvious reason that shorter workouts are better…
REASON #5: LONG WORKOUTS ARE BORING
Long workouts just aren’t any fun.
Mentally, they are harder for me to get ready for and continue. I often find myself bored and wondering what else I could be doing.
You need to enjoy yourself during your workouts.
If you hate the workout or there’s resistance… well, you aren’t going to do it.
That’s the brutally honest truth.What good is the best workout program on earth if you don’t enjoy it and don’t want to do it?
That’s why I’ve created so many different golf fitness programs… variety. Plus, you may just have different goals than everyone else and want to focus in… if so, I’ve got you covered.
I’ve done my best to create golf fitness workouts for all types of golfers and their goals.
In addition, each one hits that magic 45 minutes or less mark too.
Shorter workouts are better…
In fact, almost every workout I design is less than 45 minutes… with the majority in the 30 to 40 minute range. Do not let the short timeframe of these workouts fool you – my programs are very intense.
If you’d like to give them a shot – I have some good news… I just released a brand new program called the Off-Season Training Academy where every workout is short and sweet.
The workouts are short and you’ll workout three times per week. On your off days, you walk and work on durability to help you recover even more.
I just posted the OTA (Off-Season Training Academy) inside the members clubhouse.
As a member you can get that and all my other programs… PLUS request what you want me to design next.
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