PHASE II: Strength & Endurance Training
By:
Tamra L. Christiansen, Director Fitness & Wellness
In our January issue, we talked about consistency in your programming and workouts. How is that going? Getting into the habit — safely and steadily — is vital to showing up for yourself.
As a Clubs of Cordillera Ranch member, we have so many wonderful activities and sports for you to enjoy, from horseback riding, hiking, shooting, golf, pickleball and tennis to aerobics and strength classes. And with summer right around the corner, we have swimming and triathlon. All activities require sport-specific strength and training programs. Whether on the green or in the gym, building strength and endurance is not only key to improving your game, but also your overall health.
Why Strength and Endurance Matter
Strength: I have talked before about how important strength is to support better posture, mobility and balance. Walking is an activity that requires a momentary time of balancing on one foot with each step you take. Golf, pickleball and tennis require much more than that. We need grip strength and control with these activities. This translates to more power in your swing and stroke. With strength comes endurance, because you need it to not fatigue through your round or even your day.
Endurance: Endurance allows you to perform activities for longer periods of time. I have heard many people say, “I did not feel fatigued, yet I felt ‘golf tired.’” This makes sense to me because they are feeling a lack of endurance for the ups and downs of the course or the length of a tennis match.
So, how do we build this? It is not a matter of all or nothing, but building from the foundation that you started with. We build up strength within the joints so we can lift heavier. We lay the foundation. This begins with prioritizing functional movements first, such as squats, lunges, planks, push-ups, pull-ups, resisted leg swings and core movements.
Key Strength Training Exercises:
- Free Weights and Machines: dumbbell squats, lunges, bicep and tricep moves.
- Bodyweight Training: push-ups, lunges (these can be stationary), planks and pull-ups are simple yet effective whole-body-training exercises.
- Machines: the Leg Press, Leg Extension (holding the legs statically for this) and Leg Curl Machine. The Lat Pulldown machine imitates pull-ups and strengthens the upper body well. The Row machine is great for upper body strength, but also provides improvements in posture.
Strength-building can be built up, and a personal trainer can assist you in what to do on which day. Always start light and build from there. Taking a Sets and Reps, Strength Resistance Training (SRT)) or Total Body Strength (TBS) class will build muscular endurance 2.5 to 5 pounds at a time.
Endurance-Enhancing Cardio Activities:
- Walking hills outdoors or on the treadmill.
- Elliptical or AMT machine training builds stamina and without too much impact.
- Recumbent or upright bikes, or the Peloton. Cycle classes build amazing endurance, and you don’t even mind the hard work with a great playlist of music and a motivating instructor!
- The Row machine or SkiErg both work the upper and lower body.
- Boot Camp classes like the OutFITters workout encourages endurance by working on timed strength work, then ending with timed HIIT intervals.
Endurance doesn’t come easy but it is worth the work when you notice you can sustain your sport longer without feeling wiped out afterward. Even with running, start with walking three minutes and running/jogging for one minute. Then, build to two minutes of running and two minutes of walking. Eventually, you will be able to run a mile (and then some) at a time!
Always remember to stretch the hard-working muscles and give yourself enough time between workouts to get to the next one.
If you have any questions about where to start, please contact me!
Tamra Christiansen is the Director of Fitness & Wellness at The Clubs of Cordillera Ranch. She can be reached at tchristiansen@cordilleraranch.com and 830.336.9184.
