125 Years of golf in Chicago

THE FITNESS EDGE
Brad Jourdan PT, DPT
The holiday feasts have ended, but a full
plate of winter still sits in front of us.
For some, a little taste of warm weather
and golf will come in the not-so-distant
future. If you have been exercising this
winter, then you are in great shape to enjoy
a snowbird escape to green fairways. You
are ready to begin packing your travel bag
and carry-on luggage. However, if you are
still in hibernation mode, then the best
short-term preparation for a golf trip is
to get moving.
This may seem over simplified, but
one of the best ways to prime your body
for the rigors of a round of golf is to be
habitually active. Several weeks of moderate
exercise for 30 minutes, five days a
week, can make a significant difference in
your enjoyment of an off-season round of
golf. The intensity of exercise at which you
start will depend on your overall condition
and health, so if you have not had a
recent physical, schedule an appointment
with your physician.
Start at a moderate level of exercise and
then progress to a more vigorous level as
tolerated. The most basic way to estimate
the intensity level is your perceived exertion
level. You are at a moderate level of
Get Moving
exercise if you are working relatively hard
and can maintain only a light conversation.
A vigorous level of exercise is achieved
when you are working hard and you can
only say a few words at a time. A simple
web search for target heart rate can give
you a more specific range to exercise for
your age if you desire, or purchase an
activity tracker to guide your intensity.
How you get your heart rate to the
level you want can be done many ways.
Walking and jogging are options, but the
cold of the Midwest may make that a less
desirable option. The treadmill, elliptical,
and stair stepper are readily available and
can be used independently or in conjunction
with a fitness program.
A treadmill is easiest for most couch
potatoes because you are walking/running,
rather than learning a new movement.
Treadmills offer the flexibility that allows
you to vary the incline and speed, and
they do engage the core muscle, especially
if you are jogging. Treadmills also allow
you to do variations of sidestepping and
backward walking to emphasize the hip and
thigh muscles. Just make sure you always
use the safety mechanisms recommended
by the manufacturer.
An elliptical machine has the benefit
of using arms and legs, along with facilitating
the core muscles. The whole body
movement engages the muscles utilized to
swing a golf club effectively. The elliptical
is also low impact to protect joints in the
legs and back.
Steppers and stairmill machines are
low impact, but the legs, buttocks, and
lower core muscles are emphasized more
than treadmills and elliptical trainers. It is
important to avoid leaning on the arm
too much or the benefits are reduced.
Because of the climbing motion, steppers
and stairmills may not be the best option
for people with knee problems.
Ideally, you are active and participate
in an on-going fitness program. Movement
and activity are the keys to enjoying your
golf vacation. If you are still bingeing on
Netflix as your prime winter activity, then
join a health club, recreational center, or
take the laundry off the treadmill in the
basement and get moving. If you are stuck
in the Midwest like me, then just take this
as an opportunity to prepare for the coming
golf season.
Remember – sitting is the new smoking.
Golf well!
38 GOLFChicagoMagazine.com Morris
March 2017 39
Aurora /
Sugar Grove
Airport
Highway 47
Highway 38High
Highway 47
CC
Highway 47
Whisper
Creek GC
Bowes Road
Bowes
Creek CC
Randall Road Randall Road
Randall Road Randall Road
Highlands
of Elgin
Orchard
Valley GC
Highway 176
Highway 72
Orchard Road
Highway 31
McLean Boulevard
Fox Bend
GC
Highway 52 / Jefferson Street
Highway 6
Highway 31
Lockport Street
Highway 31
Highway 173
Highway 12
Highway 134
Crystal Lake Rd Rawson Bridge Road Roberts Road
Highway 25
DuPage
Airport
Higgins Road
Lake Street / Route 20
83rd St
Highway 34 / Ogden Avenue
Highway 25
Highway 25
New York Street
Springbrook
GC
111th Street
Heritage
Bluffs GC
Highway 59 Highway 59 Highway 59
Highway 59
Highway 59
St. Andrews
G & CC
Cantigny
GC
Plainfield / Naperville Road
Highway 19 / Irving Park Road
Arrowhead
GC
Highland
Woods GC
Bridges At
Poplar Creek
G & CC
Roosevelt Road
Highway 56
Naperbrook
GC
Bolingbrook
GC
Mistwood
GC
Stonewall
Orchard GC
Seven
Bridges GC
Renwick Road
Weber Road
Highway 66
Highway 83
Highway 176
135th Street
Highway 22
Winchester
Lake Cook Road
Touhy Avenue
75th Street
Highway 83
Dundee Road
Chicago
Executive
Airport
Woodale Road
Lake Street / Route 20
Highway 120
Highway 12 Rand Road Highway 12 Rand Road
Boughton
Ridge GC
Eaglewood
Resort
Highway 53
Highway 53
Highway 53
Village
Greens GC
Archer Avenue
Maple
Meadows GC
Links & Tees
GC
State Street Lemont Gouger
Village
Green GC
Oak
Meadows GC
Zigfield
Troy GC
Golf Road
Oak Brook
GC
Butterfield
O’Hare
International
Airport
McCarthy Road
Ruffled
Feathers GC
143rd Street
Shepherd's
Crook GC
Wolf Road
159th Street
Half Day Road
Sportsman’s
CC
Milwaukee Road
Rob Roy
GC
LaGrange Road Highway 45
The Glen
Club
Mannheim Road Highway 12/20
Fresh
Meadow GC
Flagg
Creek GC
Shiloh Park
GC
Euclid
31st Street
Silver
Lake CC
Lake Bluff
GC
Glenview
National
Nine GC
Indian
Boundary GC
Meadow
Lark GC
151st Street
Shermer
Glenview
Park GC
Chick Evans
GC
Waters Edge
GC
82nd Avenue
White
Mountain GC
Edgebrook
GC
Harlem Avenue / Highway 43 Harlem Avenue / Highway 43
Harlem Avenue / Highway 43
Lincoln Highway Highway 30
GOLFChicago
Directory
Tam-O’Shanter
GC
Columbus
Park GC
Roosevelt Road
147th Street
Golf Facilities of Interest
to Every Golfer
22nd Street
Midway
Airport
George Dunne
National GC
Sheridan Road Sheridan Road
Billy Caldwell
GC
Robert Black
GC
Cicero
Marquette
Park GC
Village
Green GC
Make sure when
you play a course
from our directory
that you mention
you saw it in the
GOLFChicago
Course Directory.
111th Street
Flossmor
Sidney
Marovitz GC
183rd Street
Diversey
Range
Joe Lewis
GC
Halstead Street / Highway 1
Jackson
Park GC
South Shore
GC
River Oaks
GC
Harborside
International GC
Highway 6
Burnham
Woods GC
90