You may be surprised to hear that playing golf can help you lose weight. However, golf is actually a moderate-intensity aerobic exercise that also involves full-body muscle activity, making it a great sport for dieting. This column explains the fat-burning effects of golf, along with the scientific evidence.

〇Walking golf = moderate-intensity aerobic exercise

Golf is classified as a moderate-intensity exercise with an intensity of 3.5 to 4.5 METs according to the American College of Sports Medicine (ACSM) standards.

・One round involves walking approximately 8-10km (4-6km even with a cart)
・Calories burned: approximately 700 to 900 kcal

The key to burning fat efficiently is to maintain a heart rate that makes you slightly out of breath for a long period of time. Golf has excellent characteristics as a form of sustained, moderate-intensity exercise.

〇Swinging is “moving muscle training”

The golf swing is a full-body exercise, more than it looks. The main muscles used in the electromyography study by Cabri et al. are:

・Trunk (oblique abdominal muscles and erector spinae muscles)
・Back and shoulder girdle (latissimus dorsi and serratus anterior)
・Hip joints ・Lower limbs (gluteus medius, hamstrings, etc.)

These are important muscle groups that are involved in the stability of everyday movements, and repeated swings also help strengthen core stability and balance.

Natural environment + exercise = increased fat metabolism

Golf is a sport played in nature. Exercising outdoors reduces stress on the mind and body and helps create an environment that is conducive to burning fat.

・Exercise in a natural environment → Reduces stress hormones

・Sunlight produces vitamin D, which regulates serotonin and stabilizes the autonomic nervous system

・Aerobic exercise activates enzymes and mitochondria that convert fat into energy.

Golf is not just "exercise," but can also be said to be a kind of "rhythm-creator" that regulates the metabolic function of the entire body.

summary

Golf is a sport that combines three elements necessary for fat burning: aerobic exercise through walking, full-body muscle training through swinging, and metabolic regulation through the natural environment. Another great attraction is that it can be enjoyed by people of all ages. Why not incorporate golf into your life while having fun as part of your health and physique improvement efforts?



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Author
Ryo Takahashi, Physical Therapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/