Golf is often seen as a leisurely sport played by the elite, but did you know that it can also be a great exercise to lose weight? The sport that involves swinging a club to hit a small ball into a hole, can actually help you burn calories and improve your overall fitness. But, is golf really an effective exercise for weight loss? In this article, we will explore the link between golf and weight loss, and take an in-depth look at how the sport can help you reach your fitness goals. So, whether you’re a seasoned golfer or just starting out, read on to discover the surprising benefits of golf for weight loss.
Understanding the Benefits of Golf for Weight Loss
The Cardiovascular Advantages of Golf
Golf is often viewed as a leisurely sport, but it offers numerous cardiovascular benefits that make it an excellent activity for weight loss. Playing golf involves walking, carrying clubs, and hitting balls over long distances, all of which contribute to a more efficient cardiovascular system.
Here are some of the cardiovascular advantages of golf:
- Increased Endurance: Golf requires players to walk for extended periods, which helps improve endurance and cardiovascular fitness. According to a study published in the Journal of Strength and Conditioning Research, golfers can burn up to 2,000 calories per round, depending on the terrain and pace of play.
- Improved Cardiovascular Health: Golf can lower the risk of heart disease by strengthening the cardiovascular system. Research shows that regular golf play can lower the resting heart rate, lower blood pressure, and increase the levels of high-density lipoprotein (HDL), or “good” cholesterol.
- Strengthened Lungs: Golf requires players to exert effort when swinging clubs and carrying equipment, which helps improve lung capacity and endurance. This is especially beneficial for those who struggle with asthma or other respiratory conditions, as regular golf play can help strengthen the lungs and improve overall breathing.
- Increased Circulation: Walking and moving during a round of golf increases blood flow to the muscles, which can help with weight loss by delivering essential nutrients and oxygen to the body.
- Reduced Stress: Golf is a low-impact sport that can help reduce stress and anxiety. According to a study published in the Scandinavian Journal of Medicine & Science in Sports, playing golf can lead to a decrease in cortisol, a hormone associated with stress.
In conclusion, golf is an excellent activity for weight loss due to its cardiovascular advantages. Playing golf regularly can improve endurance, cardiovascular health, lung capacity, circulation, and reduce stress, all of which contribute to weight loss and a healthier lifestyle.
Improving Muscle Strength and Tone through Golf
Golf, a sport that is often perceived as a leisurely activity, has a hidden potential for weight loss. By incorporating golf into your fitness routine, you can improve your muscle strength and tone, leading to a more toned and fit physique. In this section, we will explore the benefits of golf for improving muscle strength and tone.
Golf involves a range of movements, including swinging, bending, twisting, and turning, which work various muscle groups in the body. The core muscles, such as the abdominals and lower back, are particularly targeted during golf swings, as they provide stability and balance throughout the swing motion.
Furthermore, golf requires the use of smaller muscles in the hands, wrists, and forearms, which are responsible for controlling the club and maintaining a strong grip. These muscles are crucial for generating power and control during the swing, and their strength and tone directly impact the overall performance on the golf course.
In addition to improving muscle strength, golf also promotes muscle endurance by increasing blood flow and oxygenation to the muscles. This increased blood flow helps to deliver essential nutrients and oxygen to the muscles, allowing them to work efficiently and effectively during prolonged periods of physical activity.
Overall, incorporating golf into your fitness routine can provide a unique form of exercise that targets various muscle groups, leading to improved muscle strength and tone. Whether you are a seasoned golfer or a beginner, the sport offers a low-impact and enjoyable way to achieve your weight loss goals while having fun on the golf course.
Factors Affecting Weight Loss Through Golf
Frequency and Intensity of Play
- Frequency: The number of times one plays golf per week can significantly impact weight loss. Research suggests that playing golf at least three times a week can lead to noticeable results.
- Intensity: The level of physical exertion during a golf game can also influence weight loss. Walking the course is considered a more effective way to burn calories than using a golf cart. Additionally, incorporating strength training exercises specific to golf can help increase overall fitness levels and contribute to weight loss.
- Interval Training: Some studies have shown that high-intensity interval training (HIIT) can be particularly effective for weight loss. Incorporating HIIT into a golf fitness routine can involve short bursts of intense exercise, such as sprinting between tee boxes or performing resistance band exercises.
- Consistency: Consistency is key when it comes to weight loss through golf. Combining regular golf play with a consistent exercise routine and healthy diet can lead to the most significant results. It’s essential to maintain a balanced approach to fitness and nutrition to achieve long-term weight loss goals.
Diet and Hydration Habits
While golf may not be the first activity one would associate with weight loss, the sport can actually play a significant role in promoting a healthy diet and hydration habits, which are essential for achieving and maintaining a healthy weight. In this section, we will delve into the specific ways in which golf can impact diet and hydration habits, and how these factors can contribute to weight loss.
Golf as a Catalyst for Healthy Eating Habits
One of the key benefits of golf is that it provides a structured environment that encourages healthy eating habits. For example, many golf courses have on-site restaurants or cafes that offer a range of healthy food options, such as fresh fruits and vegetables, lean proteins, and whole grains. Additionally, golfers often have access to locker rooms and other facilities where they can store and prepare healthy snacks and meals.
Moreover, golf often involves periods of downtime, such as waiting for other players to complete their shots or taking breaks between holes. During these periods, golfers may choose to snack on healthy foods such as nuts, fruit, or protein bars, rather than relying on unhealthy options like candy or chips. This can help golfers develop healthy eating habits that can be applied to their daily lives outside of the golf course.
Golf as a Reminder to Stay Hydrated
In addition to promoting healthy eating habits, golf can also serve as a reminder to stay hydrated, which is crucial for weight loss and overall health. Many golf courses have water stations or drinking fountains located throughout the course, providing easy access to clean, fresh water. Furthermore, golfers often carry water bottles with them during their rounds, ensuring that they stay adequately hydrated throughout the game.
Dehydration can have a significant impact on weight loss efforts, as it can lead to fatigue, headaches, and decreased energy levels. By incorporating hydration into their golf routine, golfers can help support their weight loss goals and maintain optimal health.
The Role of Golf Tournaments and Events in Promoting Healthy Habits
Finally, golf tournaments and events can also play a role in promoting healthy diet and hydration habits. Many golf events feature healthy food options and hydration stations, encouraging participants to make healthy choices while enjoying the game. Additionally, many golf courses and clubs offer wellness programs, such as fitness classes or nutrition workshops, which can help golfers develop a comprehensive approach to weight loss and overall health.
Overall, golf can have a positive impact on diet and hydration habits, which are essential for weight loss and overall health. By incorporating healthy food options and hydration into their golf routine, golfers can support their weight loss goals and maintain optimal health both on and off the course.
Overall Fitness Level and Health Conditions
While golf may not seem like an intense physical activity, it can still play a significant role in weight loss efforts. However, the extent to which golf contributes to weight loss is largely influenced by an individual’s overall fitness level and any pre-existing health conditions.
The Role of Aerobic Exercise
Golf requires players to walk the course, carrying their own clubs and luggage, which can result in a substantial increase in daily physical activity. According to a study published in the Journal of Sports Sciences, a round of golf can burn anywhere from 2,000 to 4,000 calories, depending on the golfer’s walking pace and the terrain of the course. This level of physical activity can make a significant contribution to weight loss efforts, particularly when combined with a healthy diet and regular exercise routine.
Health Conditions to Consider
It is important to note that golf may not be suitable for everyone, particularly those with pre-existing health conditions. For example, individuals with joint or back problems may find the physical demands of golf to be too taxing, and may need to consult with a doctor before taking up the sport. Similarly, those with heart conditions or high blood pressure may need to exercise caution, as golf can increase heart rate and blood pressure.
Maintaining a Healthy Weight Loss Plan
In order to maximize the weight loss benefits of golf, it is important to maintain a healthy and balanced approach to diet and exercise. This may include incorporating strength training and cardiovascular exercise into your routine, as well as focusing on nutrient-dense foods and adequate hydration. By combining the physical demands of golf with a comprehensive weight loss plan, individuals can maximize their results and achieve their fitness goals.
The Potential Drawbacks of Using Golf as a Weight Loss Strategy
Joint Stress and Injury Risks
Golf may seem like a leisurely activity, but it can actually be quite physically demanding. While the low-intensity nature of golf may make it an appealing option for those looking to lose weight, it is important to consider the potential joint stress and injury risks associated with this sport.
Swing Mechanics and Joint Stress
The golf swing involves a complex series of movements that can place significant stress on the joints, particularly the hips, knees, and shoulders. Repeated swings can lead to overuse injuries, such as tendinitis or bursitis, which can cause pain and discomfort.
The Impact of Carrying Clubs and Walking
In addition to the physical demands of the swing, golfers also need to carry their clubs and walk the course, which can add up to several miles of walking per round. While this may seem like a benefit for weight loss, it is important to consider the impact on the joints and muscles. Walking on uneven terrain and carrying heavy clubs can lead to joint stress and increase the risk of injury.
The Risk of Cart-Related Injuries
Finally, golfers who opt to use a golf cart may also be at risk for injury. While cart-related injuries are less common than those associated with walking, they can still occur. For example, sudden stops or turns while driving a golf cart can lead to whiplash or other neck injuries.
In conclusion, while golf can be a great way to incorporate physical activity into your weight loss routine, it is important to be aware of the potential joint stress and injury risks associated with the sport. By taking steps to minimize these risks, such as using proper swing mechanics and staying hydrated, golfers can enjoy the benefits of the sport while also working towards their weight loss goals.
Time Commitment and Accessibility
Golf may not be the most accessible or time-efficient way to lose weight, especially for those with busy schedules or limited access to golf courses. Here are some factors to consider:
- Length of a round: A standard round of golf can take anywhere from 4 to 6 hours to complete, including time spent on the course and at the driving range. This lengthy time commitment may not be feasible for those with limited availability or other commitments.
- Frequency of play: To see significant weight loss results, it’s recommended to engage in regular physical activity. However, golf is not a sport that can be played every day, as it places significant physical demands on the body, particularly the lower back, knees, and feet. Playing golf too frequently may increase the risk of injury and hinder weight loss efforts.
- Cost: Golf courses can be expensive to play, with green fees, cart rentals, and other associated costs. This financial investment may be a barrier for some individuals looking to incorporate golf into their weight loss journey.
- Availability: Golf courses are not readily available in all areas, particularly in urban settings or in certain countries. Limited access to golf courses may make it difficult for individuals to engage in regular golf activities as part of their weight loss plan.
- Skill level: Golf requires a certain level of physical fitness and coordination, which may be a challenge for some individuals. Those who are new to golf or have limited experience may find it difficult to maintain the physical demands of the sport, which could hinder their weight loss progress.
In conclusion, while golf can be an effective way to burn calories and aid in weight loss, it’s important to consider the time commitment, accessibility, and potential drawbacks associated with incorporating golf into a weight loss plan. Individuals should carefully evaluate their own circumstances and fitness goals before deciding to use golf as a weight loss strategy.
Social Pressures and Expectations
While golf can be an effective form of exercise for weight loss, it is important to consider the potential drawbacks associated with using golf as a weight loss strategy. One such drawback is the presence of social pressures and expectations that may influence an individual’s motivation and progress.
- Golf as a Social Activity:
- Golf is often viewed as a social activity, with many courses offering opportunities for players to socialize and network before and after their round.
- This social aspect of golf can create pressure for individuals to perform well, leading to increased stress and a decrease in focus on weight loss goals.
- The Expectations of Others:
- Family, friends, and colleagues may have certain expectations of an individual’s golfing ability, based on their previous performances or reputation.
- These expectations can create additional pressure and negatively impact an individual’s progress towards weight loss goals.
- The Role of Competition:
- Competition can be a motivating factor for some individuals, but it can also lead to unhealthy comparisons and negative self-talk if an individual feels they are not performing as well as others.
- In the context of weight loss, this can lead to an unhealthy focus on the scale rather than progress towards overall health and well-being.
Overall, it is important to recognize the potential social pressures and expectations associated with golf and weight loss. By understanding these potential drawbacks, individuals can take steps to mitigate their impact and maintain a healthy, sustainable approach to weight loss through golf.
Incorporating Golf into a Holistic Weight Loss Plan
Setting Realistic Goals and Expectations
When it comes to incorporating golf into a holistic weight loss plan, setting realistic goals and expectations is crucial. This is because golf can be both a helpful and challenging activity for weight loss, depending on how it is approached. Here are some tips for setting realistic goals and expectations when using golf as part of your weight loss journey:
- Understand that golf is not a miracle cure for weight loss. While golf can be a great form of exercise and can help you burn calories, it is not a guaranteed solution for weight loss. It is important to remember that weight loss is a complex process that requires a combination of healthy eating and regular physical activity.
- Set specific, measurable goals. Instead of setting vague goals like “lose weight” or “get in shape,” try to set specific, measurable goals that are achievable within a certain timeframe. For example, you might set a goal to walk 9 holes of golf each day, or to increase your driving distance by 20 yards over the next month.
- Be realistic about your time and resources. Golf can be a time-consuming and expensive activity, so it is important to be realistic about the time and resources you have available for golf and weight loss. Consider your schedule, budget, and access to golf courses or facilities when setting your goals.
- Celebrate small successes along the way. Weight loss is a journey, not a destination, and it is important to celebrate small successes along the way. Whether it’s losing a few pounds or hitting a personal best in your swing, celebrating small successes can help keep you motivated and on track.
By setting realistic goals and expectations, you can use golf as a helpful tool for weight loss without putting too much pressure on yourself. Remember, weight loss is a marathon, not a sprint, and it is important to pace yourself and enjoy the journey along the way.
Balancing Golf with Other Exercise and Physical Activities
Golf is a unique form of exercise that combines physical activity with mental stimulation. However, it is important to balance golf with other forms of exercise and physical activities to ensure a well-rounded weight loss plan.
Combining Golf with Cardiovascular Exercise
Cardiovascular exercise, such as running or cycling, is an essential component of any weight loss plan. While golf does provide some cardiovascular benefits, it is important to incorporate other forms of cardiovascular exercise into your routine to maximize weight loss efforts. This can include running, cycling, or swimming, which can be done on non-golf days or as a pre- or post-golf workout.
Integrating Strength Training with Golf
Strength training is also a crucial aspect of weight loss and overall fitness. To ensure that you are incorporating enough strength training into your routine, consider integrating exercises that target the muscles used in golf, such as core exercises, upper body strength training, and leg strengthening exercises. This can be done in the form of weightlifting, bodyweight exercises, or resistance band workouts, and can be incorporated into your routine on non-golf days or as a pre- or post-golf workout.
Balancing High-Intensity Interval Training (HIIT) with Golf
High-Intensity Interval Training (HIIT) is a form of exercise that involves short bursts of intense activity followed by periods of rest. While golf does provide some cardiovascular benefits, incorporating HIIT workouts into your routine can help boost weight loss efforts and improve overall fitness. This can include activities such as sprint intervals, high-intensity cycling, or jump rope exercises, which can be done on non-golf days or as a pre- or post-golf workout.
In conclusion, while golf can be a valuable component of a weight loss plan, it is important to balance it with other forms of exercise and physical activities to ensure a well-rounded approach to weight loss. By incorporating a combination of cardiovascular exercise, strength training, and HIIT workouts, you can maximize your weight loss efforts and improve your overall fitness and health.
Nutritional Considerations and Support
Golf and weight loss may seem like an odd combination, but the sport can play a crucial role in a holistic weight loss plan. While physical activity is a significant component of weight loss, nutrition also plays a vital role. This section will explore the nutritional considerations and support needed to maximize the benefits of golf for weight loss.
Balanced Diet
A balanced diet is essential for weight loss, and it should be considered as part of a holistic approach to golf and weight loss. A balanced diet should include a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide the body with the necessary nutrients to support weight loss while also fueling the body for physical activity.
Hydration
Staying hydrated is crucial for weight loss, and it is also important for golf performance. Dehydration can lead to fatigue, dizziness, and other negative effects that can impact golf performance. Therefore, it is essential to drink plenty of water before, during, and after golf to maintain proper hydration levels.
Nutrient Timing
Timing is also essential when it comes to nutrition and golf. It is recommended to consume a light snack such as a piece of fruit or a protein bar at least two hours before golf to provide energy and avoid low blood sugar. During the round, it is recommended to consume a small amount of carbohydrates such as a energy gel or a granola bar to maintain energy levels. After the round, it is essential to refuel with a balanced meal that includes protein, carbohydrates, and healthy fats to replenish energy stores and support muscle recovery.
Supplementation
In some cases, supplementation may be necessary to support weight loss and golf performance. However, it is important to consult with a healthcare professional before taking any supplements to ensure they are safe and effective. Some supplements that may be beneficial for weight loss and golf performance include:
- Protein supplements: to support muscle recovery and repair after physical activity
- Omega-3 fatty acids: to support overall health and reduce inflammation
- Green tea extract: to support weight loss and improve energy levels
In conclusion, incorporating golf into a holistic weight loss plan requires careful consideration of nutritional factors. A balanced diet, proper hydration, nutrient timing, and supplementation are all crucial components of a successful plan. By paying attention to these factors, individuals can maximize the benefits of golf for weight loss and improve their overall health and well-being.
Success Stories: Real-Life Examples of Golf as a Weight Loss Tool
Personal Accounts from Golfers Who Have Lost Weight
John’s Story
John was a 45-year-old man who had been struggling with his weight for years. He tried various diets and exercise routines but could never seem to make any significant progress. That was until he started playing golf regularly. John found that the combination of walking the course and the physical effort required to swing the club helped him burn more calories than he ever had before. Over time, he began to see a noticeable difference in his weight and overall health.
Sarah’s Story
Sarah was a 32-year-old woman who had always been active but struggled with stubborn body fat. She decided to take up golf as a way to add variety to her fitness routine. Sarah found that the combination of the mental focus required for golf and the physical exertion of swinging the club helped her burn more calories and tone her muscles. She also enjoyed the social aspect of playing with friends and found it easier to stay motivated when she had someone to play with regularly.
Michael’s Story
Michael was a 55-year-old man who had recently undergone a heart surgery and was looking for a low-impact way to improve his overall health. He started playing golf twice a week and found that the gentle movement of swinging the club and walking the course helped him improve his cardiovascular health without putting too much strain on his body. Michael also found that the social aspect of playing golf helped him stay motivated and feel less isolated during his recovery.
These are just a few examples of how golf can be an effective tool for weight loss and overall health. Whether you’re looking to burn calories, tone your muscles, or improve your cardiovascular health, golf can provide a fun and challenging way to achieve your goals.
Case Studies: Golf-Based Weight Loss Programs
A number of golf-based weight loss programs have been implemented across the globe, showcasing the effectiveness of golf as a tool for shedding pounds. These programs are designed to integrate physical activity and healthy eating habits, encouraging participants to embrace a holistic approach to weight loss. Here are some notable case studies of golf-based weight loss programs:
The Golf Fitness Program
The Golf Fitness Program is a comprehensive program developed by the World Golf Federation in collaboration with fitness experts. This program is aimed at golfers of all skill levels and incorporates a variety of exercises that can be performed both on and off the golf course. The program emphasizes the importance of stretching, strength training, and cardiovascular exercises to improve overall fitness and enhance golf performance. Participants are also provided with nutritional guidance to ensure they are consuming a balanced diet that supports their weight loss goals.
The Golf Weight Loss Challenge
The Golf Weight Loss Challenge is a popular program that has been implemented in several golf clubs across the United States. This program is designed to encourage golfers to adopt a healthier lifestyle by incorporating physical activity and healthy eating habits into their daily routine. Participants are required to track their calorie intake and engage in regular physical activity, including golf-specific exercises, to burn calories and lose weight. The program also offers support and motivation through regular weigh-ins and group discussions.
The Golf and Wellness Retreat
The Golf and Wellness Retreat is a luxurious program that combines golf with wellness activities to promote weight loss and overall health. This program is designed for individuals who want to lose weight in a supportive and indulgent environment. Participants engage in daily golf activities, such as golf lessons and golf-based workouts, while also enjoying spa treatments, healthy meals, and wellness workshops. The program is led by experienced wellness coaches and golf professionals who provide personalized guidance and support throughout the retreat.
These case studies demonstrate the potential of golf-based weight loss programs to help individuals achieve their weight loss goals. By incorporating physical activity, healthy eating habits, and supportive environments, these programs offer a unique and effective approach to weight loss that is tailored to the needs of golfers.
The Role of Golf in Achieving Optimal Health and Fitness
Golf is often viewed as a leisurely sport played by those seeking to escape the hustle and bustle of everyday life. However, the sport offers numerous health benefits that can be leveraged to achieve optimal health and fitness. This section will delve into the role golf plays in promoting physical and mental well-being, leading to a healthier lifestyle.
- Physical Benefits of Golf
- Improved Cardiovascular Health: Walking the course and carrying one’s own bag can significantly increase the heart rate, leading to improved cardiovascular health. This is especially beneficial for those looking to lose weight and improve their overall fitness.
- Increased Strength and Flexibility: The repetitive motion of swinging a golf club can improve strength and flexibility in the arms, legs, and core muscles. Regular golfing can lead to improved posture and balance, reducing the risk of injury and promoting a healthier body.
- Enhanced Mobility: The combination of walking and strength training through golf can improve mobility and balance, reducing the risk of falls and injuries associated with sedentary lifestyles.
- Mental Benefits of Golf
- Reduced Stress and Anxiety: Golf provides an opportunity to escape the pressures of daily life and enjoy a peaceful and relaxing environment. The concentration required to play golf can also help to reduce stress and anxiety levels, leading to improved mental well-being.
- Enhanced Cognitive Function: The mental focus required to play golf can improve cognitive function, including memory, attention, and problem-solving skills. Regular golfing can lead to a sharper mind and better overall mental health.
- Improved Social Connections: Golfing provides an opportunity to socialize and build relationships with like-minded individuals. This can lead to improved social connections and a stronger support network, leading to a healthier and happier life.
In conclusion, golf can play a significant role in achieving optimal health and fitness. Whether it’s through improving cardiovascular health, increasing strength and flexibility, or reducing stress and anxiety, golf offers a range of physical and mental benefits that can lead to a healthier and happier life.
Final Thoughts and Recommendations
Emphasizing the Importance of Consistency
- Consistency is key: To experience significant weight loss, it is crucial to maintain a consistent routine, whether it’s golf or any other physical activity.
- Stay committed: Staying committed to your weight loss journey and incorporating golf into your regular schedule can help you overcome obstacles and reach your goals.
Encouraging a Holistic Approach
- Balanced lifestyle: Golf can be an effective tool for weight loss, but it should be part of a broader, holistic approach to wellness that includes a healthy diet and regular exercise.
- Mind-body connection: Recognize the mental and emotional benefits of golf, as it can contribute to overall well-being and stress relief, which can positively impact weight loss efforts.
Addressing Potential Challenges
- Overcoming obstacles: It is essential to address potential challenges and setbacks that may arise during your weight loss journey.
- Stay motivated: Find ways to stay motivated, such as setting achievable goals, tracking progress, and celebrating milestones to maintain momentum and continue making progress.
Providing Practical Recommendations
- Start slowly: If you’re new to golf or returning after a break, start slowly and gradually increase the intensity and duration of your workouts to avoid injury and ensure a safe and sustainable weight loss journey.
- Experiment with different techniques: Experiment with different golf techniques and equipment to find what works best for you and keeps you engaged in your weight loss journey.
- Seek support: Don’t hesitate to seek support from friends, family, or a professional, such as a personal trainer or golf coach, to help you stay on track and reach your weight loss goals.
FAQs
1. Is golf a good exercise to lose weight?
Golf can be a great exercise for losing weight as it involves a lot of walking, swinging, and carrying clubs. Playing golf can burn a significant number of calories, making it an effective workout for weight loss.
2. How many calories does golfing burn?
The number of calories burned while golfing depends on several factors such as the person’s weight, the intensity of the game, and the duration of play. On average, golfing can burn around 300-400 calories per hour.
3. Is golf better than other forms of exercise for weight loss?
Golf can be a great addition to a weight loss program, but it may not be the most effective form of exercise on its own. Other forms of exercise such as running, cycling, or swimming may burn more calories in a shorter amount of time. However, golf is a low-impact sport that is easy on the joints, making it a great option for people who are overweight or have other health conditions.
4. What are the benefits of playing golf for weight loss?
Apart from burning calories, playing golf has several other benefits for weight loss. It helps improve posture, balance, and coordination, which can improve overall physical fitness. Golf also provides a great opportunity to get some fresh air and sunlight, which can boost mood and energy levels.
5. How can I make golf more effective for weight loss?
To make golf more effective for weight loss, you can try incorporating some weight loss exercises into your routine. For example, you can do some stretching or strength training before or after your game to help boost your metabolism and burn more calories. You can also try walking or jogging between holes to increase the intensity of your workout.
