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Carlota Ciganda on her approach to health and fitness

Carlota Ciganda is having another great season in 2013 and will defend her first title of the year at the Deloitte Ladies Open in Holland next week. Here, the potential European Solheim Cup player discusses how working out helps her golf.

  1. Describe how your exercise program benefits you and your golf game. I feel good and healthy when I workout and I believe it helps you avoid injuries and feel stronger during tournaments.
  2. Describe when and why you started exercising for golf. I love sports and I have always been involved with them. Before starting to workout for golf, I used to play other sports, such as tennis, paddel...and at the age of 12-13 I started twice a week doing specific exercises for golf.
  3. Describe how your pre-season exercise program is different to your in-season exercise program. For example, do you focus on different aspects of fitness? Are your goals different? My pre-season workout is more power and weights, cardio and balance. In season there is less power, more strecthing and balance exercises. My goal is always to feel as strong as I can.
  4. With respect to your pre-season program, please describe your exercise program (where possible, include the type of exercises you do, the frequency, dosage, duration of each exercise session etc). Pre-season: 30 min-45 min cardio, weights 20-30 min. Try to work everything, legs, arms.... Abs and strecthing 20 min. Sometimes some swimming too. 2 hours duration 3-4 times a week.
  5. With respect to your in-season program, please describe your exercise program (where possible, include the type of exercises you do, the frequency, dosage, duration of each exercise session etc). In season: 15-20 mins cardio warm up. Balance exercises 15-20 minutes working your abs, gluteous, lower back and stretching. 75 mins 3 times a week, more or less.
  6. Describe your warm-up program (include the type of exercises you do and how long your warm-up routine takes to perform). Warm-up program is 30 mins, some cardio, dynamic exercises, moving your arms, legs... stretching, abs...I try to warm up every muscle on the body.
  7. If you haven’t already included this information, describe whether you use specific exercise tools or equipment when exercising (e.g. fit balls, weights, resistance bands etc). I sometimes use bands or balls, as well as weights. It can always help to warm up your body and to do different exercises.
  8. What is the most enjoyable thing about your exercise program? I love the feeling of satisfaction after a good workout.
  9. What is the least enjoyable thing about your exercise program? Not a big fan of doing weights.
  10. How do you manage to maintain a fitness program when you are touring? Sometimes its easier than other times. When you have a fitness center I try to go as much as I can, Maybe twice or 3 times a week, but sometimes you just do not have one and you the exercises in your room.
  11. Which components of fitness (e.g. muscle strength, balance, muscle endurance, cardiovascular fitness, flexibility, power) do you think are most important for playing golf? Not sure. Balance and power, I think they are important in golf.
  12. Describe how important maintaining a healthy, balanced diet is for you and your golf game. I believe that eating healthy it always helps in your performance. You feel better and you are able to think better too. You spend so many hours on the course...that if you dont eat well, it is hard to focus for such a long time.
  13. How do you manage to maintain a healthy diet when you are touring? There are often healthy choices on tour. You try to eat whatever you think it is going to work for you.
  14. What tips would you give golfers who really dislike exercising or to those golfers who say that exercise is only for elite golfers? Start doing something slowly, your body feels better after working out. Your mind feels stronger too and it is just a matter of having a routine, once you start it is hard to stop.
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