Episode 2

Getting Started in the Gym

Going to the gym for the first time, or returning after a long absence, can be intimidating. With help from Randy Myers, Director of Fitness at Sea Island Resorts, Greg and Dave provide a beginner’s guide to cardio, flexibility, strength and stability training. They’ll introduce you to all the equipment you need to get started, from cardio machines such as the treadmill and Recumbent Bike, to stretching apparatus and the cable machine.

Episode Details

Cardio
• Introduce Randy Myers and talk about getting started in the gym
• Use cardio for warming up as well as stretching
• Demonstration of the Recumbent Bike
• Use for 3-5 minutes of warm up
• Getting on
• Proper posture
• Warm up
• Incorporate stretching techniques, including shoulders and medicine ball
• Demonstration on the treadmill
• Use for 3-5 minutes of warm up
• Match the incline with your speed
• Side/lateral shuffles
• Interval training
• TIP 1: Dr. Greg talks about proper hydration for normal everyday activities as well as during workouts.
Mobility
• Show simple flexibility routine using the Tru Stretch Cage
• Lower back stretch
• Lats
• Hips
• Hamstrings
• Torso rotation
• Posture
• Pectorals
• TIP 2: Randy Myers demonstrates 2 exercises to improve extension and width in your golf swing.
Cable Machines
• Best piece of exercise equipment for golfers
• Offers great range of motion and independent motion
• Enables push and pull exercises
• Chest Fly
• Proper posture
• Full body workout
• Stand on one leg to stabilize and target core muscles
• Lunge
• Reverse lunge pulldown
• Alternate arm pulldown
• One arm diagonals
• Triceps extension
• TIP 3: Randy corrects the one exercise he sees all gym-goers doing incorrectly – the triceps extension.
• TIP 4: Brian Paulet, from the Pinnacle Distance Team offers tips for improving hip flexibility and the length of the spine which will enable golfers to hit with more power.
Dumbbells
• Balance
• Step ups
• Single leg balance
• Crossed leg deadlifts
• Calves
• Calf raises
• Squat press – the movement most people lose as they get older
• Reverse lunge – the space behind us is the space we lose as we get older