【体能】有氧耐力训练-高尔夫球手的制胜武器_【体育教育研究中心】

一周体能安排（时间表）...

Cardio Endurance in Golf

高尔夫的有氧耐力训练

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引言：Cardiovascular training can provide great improvements in golfers overall performance in many different ways.

心血管训练可以在许多不同的方面大大改善高尔夫球手的整体表现。

With long distance cardiovascular training including running two to five miles, cycling, or swimming, an athlete is able to increase their aerobic capacity and VO2 max. VO2 max allows the athlete have a higher tolerance of oxygen intake while performing an activity. When walking a golf course, a person with a higher aerobic capacity will have a much easier time getting through the course with a clear and level head, little or no fatigue, and able to consistently perform at the best level they can achieve.

长距离的心血管训练，包括两至五英里跑步、骑自行车或游泳，都可以帮助运动员提高他们的有氧能力和最大摄氧量。最大摄氧量允许运动员在进行活动时对氧的摄入量有更高的耐受性。当你走在高尔夫球场上，一个有氧能力较高的人在上课的时候会感觉头脑清醒，很少或几乎没有疲劳感，并能始终如一地发挥他们所能达到的最佳水平。

However, long distance is not the only benefit of cardiovascular training. Short explosive types of cardiovascular training like sprints, vertical jumps, and even high interval training programs can also greatly benefit a golfer. Why? With this type of training, the golfer is focusing on creating power and speed. Done consistently, the body will adapt the golfer to increase power, speed, and stability in the golf swing.

然后，长距离训练并不是心血管训练的唯一好处，短跑、垂直跳跃、甚至高间隔训练项目等短期的心血管训练也会给高尔夫球手带来很大的好处。为什么？在这种类型的训练中，高尔夫球手专注于提高力量和速度。在挥杆的过程中，身体会不断地调整选手的力量、速度和稳定性。

This is critical for all golfers, especially juniors because it allows them to build strength and muscle in their bodies while they are still developing. Short cardiovascular training is safe, effective, and challenging to help the athletes improve their own personal best each time.

这对所有的高尔夫球手来说都是至关重要的，尤其是青少年选手，因为他们可以在他们还在发展的时候锻炼身体的力量和肌肉。短期的心血管训练是安全而有效的，并富有挑战性，可以帮助运动员每次都提高自己的最佳状态。

Here at GGGA, we incorporate various types of cardiovascular training programs. With our “fitness on the range” program, we include range runs which are about 2 miles each session.

这里是GGGA学院，我们提供各种类型的心血管训练项目。在我们“健身计划”课程中，我们包含了每节课2英里跑步行程

We also develop speed and power with our fast twitch sprint program which gives the athlete the ability to leverage the ground with muscles commonly used to create speed and stability in the golf swing.

我们还利用我们的“快速冲刺项目”开发速度和力量，使运动员能够在高尔夫挥杆动作中利用肌肉来提高速度和稳定性。

We not only training our students as golfers, but we train them as athletes in order to prepare them to achieve their goals in the game of golf.

我们不仅训练学生成为球手，我们还把他们作为运动员一样去训练，为他们能在高尔夫运动中实现自己的目标而做准备。

THIS RUN FASTER – RUN LONGER WORKOUT WILL INCREASE YOUR CARDIO ENDURANCE

这样训练更有效－长时间的锻炼会增加你的心脏耐力

MONDAY

周一

Sprint 20s

20秒冲刺

Rest 30s

30秒休息

7-10 Rounds

重复做7-10组

TUESDAY

周二

Run/Jog for 45min or 3-5 Miles

慢跑45分钟或3－5英里

Strength training

力量训练

WEDNESDAY

周三

Active Rest with one of the following

选择下列一种方式休息

Yoga

瑜伽

Walking

散步

Swimming

游泳

THURSDAY

周四