Here in South Texas the warm weather and longer days draw people outside to engage in all of the activities they missed during the winter like golfing, jogging or bicycling. Motivated by the notion of shorts and bathing suits, some people decide to get in shape fast. Others undertake those outdoor projects they’ve been putting off all winter. Gardening, painting the house or building that special project. The results of overdoing it can be very painful. This phenomenon is known as “weekend warrior syndrome”. Overdoing it can actually set your fitness program back several weeks as you recuperate from muscle strain. Typically, due to muscular imbalances and lack of core strength-the back can be the first to go-for those boomers looking to “hit it hard”.
Injury Prevention
If you haven’t stayed in shape through the winter, you should undertake a modified training program to prevent activity related injuries. Here are some basic guidelines to follow:
1. Begin your workout with a brisk walk or some other type of dynamic activity to warm up your muscles. After your muscles are warmed up, stretch them out. Too many people begin their workout by stretching before they are warmed up and suffer injuries as a result. Think of you muscles as a rubber hose. When that hose is cold, it’s not very flexible, however, after it’s sat in the sun a bit, it’s more pliable. Your muscles are a lot like that hose.
2. Invest in good footwear. It’s worth it to spend money on the proper shoe. Remember to use the proper shoe for the proper activity. It’s an investment in your safety, just as good tires are for your car.
3. If you are taking up a new sport such as golf, tennis or cycling, have an experienced sales person fit the equipment to you. It is also a good idea to take some lessons when starting a new sport, so you can learn proper technique. This will help reduce your chances of injury.
4. Don’t overdo it. Pace yourself and try not to get everything done in one weekend. Your body also needs a chance to recover after you have engaged in heavy physical activity. One great idea is to add cross training to your fitness routine. This allows you to train the various muscle groups each day. An effective regimen of cross training might be to bicycle one day, swim the next day, play tennis on the third, and jog on the fourth. Varying your activity this way, and alternating the intensity of your workouts, will help you avoid overuse injuries.
When you have finished your workout, cool down. Stretching is a good way to cool down. If your muscles are pumped up and tight, it’s easy to suffer a strain. Give them a chance to relax. Remember to stay in shape year-round. However, if you tend to slack off over the winter, undertake a gradual exercise program in the spring. That way you can avoid becoming a lame weekend warrior.
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