18 Holes 4.8~9.6km, 1442 Calories Burned
Use a Pull Cart Instead of Carrying the Caddy Bag in the Heat
Winter Walks Around the House to Build Endurance
Nutrition and Hydration, Wear a Sun-Blocking Hat
Walking a golf course is a stroke of luck.
It allows you to do aerobic exercise without putting strain on your knees. The green grass and landscaping trees are bonuses. You can enjoy walking while breathing fresh air. Asia Economy has been consistently conducting challenges for the health of the nation. Since 2023, it has been promoting the nationwide brain health project called Hamanhacheon (One Day Ten Thousand Steps, One Day Thousand Characters) exercise. Since the 15th of last month, it has also started the untact ‘Golf Course Grass Ten Thousand Steps Walking Challenge.’ This event runs until July 14. Through a lottery, participants can receive prizes such as free use tickets for Seowon Hills, a prestigious golf course in Paju, Ping Boston bags, TaylorMade TP5X golf balls, Titleist golf hats, and Lapaz UV protection patches. Those with the highest participation can also win Dunlop XXIO drivers, Voice Caddie CL2, and Srixon hybrids.
Golf is like a marathon. Thorough preparation is necessary. It is almost impossible for a beginner to run a full marathon course (42.195 km). You need to slowly progress step by step to complete the official course. People who do not play golf often think it is an easy sport. However, when you carry your golf bag and walk 18 holes, you realize how demanding golf really is.
The total length of the course is about 6,000 to 7,200 yards. Golfers who hit shots in the wrong direction end up walking even more. Depending on the golfer, the walking distance can range from 4.8 to 9.6 km. The calorie (kcal) consumption is also tremendous. The total amount varies depending on the person and the course, but according to a study conducted by the Colorado Center for Health and Sports Science, walking 9 holes while carrying a bag requires 721 calories. Calculating for 18 holes, 1,442 calories are burned.
Swinging golf clubs also requires considerable energy. Walking golf requires stamina above all else. The distance traveled is longer than expected, and rounds are played in hot weather. You need to consider that physical exhaustion happens quickly. When walking golf, do not overexert yourself at first. Carrying a caddy bag on your back is not advisable. It is a physically very demanding option. It is even more difficult if there are many hills and steep inclines. It is better to use a pull cart rather than carrying the bag when walking golf.
The weight of 14 clubs is 15 pounds (about 6.80 kg). When placed in the bag, it becomes 18 pounds (about 8.16 kg). In that bag, you also pack extra balls and tees, gloves, rain gear, rangefinders, hats, sunscreen, water, and snacks. In this case, the weight of the caddy bag increases to 25 to 30 pounds (about 11.33 to 13.61 kg). It is a considerable weight. Carrying a caddy bag while moving is advisable only after you have developed a certain level of physical strength.
It is not easy to start walking golf immediately at the beginning of the golf season. If you have not been consistently walking during the past winter, walking the entire 18 holes is not a wise approach. Many people think of golf as aerobic exercise, but walking for more than 4 hours is like a marathon. You need to approach it carefully. Start by walking around your neighborhood. Begin with about 2 km. Gradually increase the distance. Once you can walk more than 6 km, go to the golf course.
There is a difference between just walking and walking after swinging golf clubs. Fatigue accumulates. When you get tired, your swing becomes messy. It is not easy to maintain the correct posture. When stamina drops, swings become erratic, resulting in slices or hooks. The driving distance also drops sharply. You need to build endurance. While doing golf exercises, do workouts that help overcome fatigue. Start with light exercises. Increase flexibility through stretching. Then build upper and lower body strength. Improve muscle strength and endurance through full-body pushing and pulling exercises. Golf becomes much easier.
Focus on nutrition as well. Watching professional tournaments, you can see players drinking electrolyte drinks and eating snacks while walking the fairway. Golf is a sport that causes a lot of sweating. Proper hydration is essential. Pack snacks for nutrition and hydration in your caddy bag. Prepare energy bars, trail mix, jerky or cheese sticks, fruits, peanut butter and jelly sandwiches, etc. Keep simple foods containing easily digestible carbohydrates and proteins in your golf bag. Apply plenty of sunscreen and always wear a hat. Sunburn from strong sunlight accelerates dehydration and fatigue.
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