Tom Watson came to within a stroke of winning the 2009 Open Championship at Turnberry. But he wasn’t the only AARP-eligible golfer to finish in the top three at the Open Championship in recent years.
At the 2008 Open Championship at Royal Birkdale, Greg Norman competed stroke-for-stroke with golfers twenty years his junior, even holding the lead after 54 holes. The conditions were grueling. The pressure of an Open is trial enough, but 35 MPH winds buffeted the players all week, testing them physically as well as mentally. It was golf at its fiercest. Only golfers in top shape could excel under conditions like these. At age 53, Norman relied on his fitness to keep him in contention until the very end.
Health Conscious
Norman has always been conscious of his health. “I'm appalled by people who don't look after their bodies,” says the Shark. In fact, he was an advocate of fitness in golf long before it was fashionable. “When I was a kid, we were told that exercising was bad for your golf swing,” he says. “I was the one who first changed all that.” Now, fitness training among professional golfers is as common as a two-putt.
Norman even has fitness tips posted on his website, Shark.com, in which he covers flexibility, strength, cardio, and proper nutrition.
Endurance
For endurance, an aspect of the Shark’s fitness that was so crucial to his performance at Royal Birkdale, Norman recommends 20-30 minutes of moderate activity, such as walking, jogging, biking, and stepping. The key is to raise the heart rate 60-70 beats per minute above the resting heart rate. Performed on a regular basis, this kind of exercise strengthens the heart, making it more proficient at circulating blood and oxygen to the rest of the body.
Flexibility
For flexibility, Norman does a series of stretches to work his hips, back, and hamstrings. He also discovered the importance of abdominal stretches and workouts as he has gotten older. “I've had problems with my back because in my 20s and early 30s I never worked on my abs or my back,” he said.
Strength
Strength training on a Nautilus machine helps Norman keep up with the young guns off the tee – he was rarely at a distance disadvantage in the 2008 Open. Norman works the big muscles in his legs with extensions, curls, and presses. He works his core with abdominal curls, rotary torsos, and chest crossovers. He also concentrates on the big muscles in his arms – biceps, triceps, and forearms – which are so important to the golf swing.
Diet
Finally, a proper diet helps the Shark stay in shape. He recommends following the Food Guide Pyramid, which emphasizes grains, vegetables and fruit, along with moderate intake of milk and meat, which combine for a low-fat diet that is high in nutrients. In addition to fruits and vegetables, fish, poultry, low-fat milk, olive and canola oils are all good choices.
At the 2008 Open Championship, Greg Norman set an example for all golfers, in particular those over 50. Fitness is as important to the game of golf as swing mechanics and equipment. When golfers stay in shape, they can enjoy the game to its fullest their whole lives.
