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Spring Into Fitness
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As warm weather approaches and days get longer, many people turn their attention to outdoor activities and summer sports. Whether you are a regular exerciser or new to fitness, it is important to begin to prepare for the activities now.
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STRENGTHEN THE CORE
Regardless of the type of activity, having strong core muscles (abdomen, back, gluteus muscles, etc.) is important. Strong core muscles give you a solid foundation for performing movement in the extremities. Whether you are gardening, mowing the lawn, swinging a bat, kicking a ball, or hitting a golf club, a strong core will not only improve fitness, it will help you prevent unwanted injuries. A regular routine (no less than three days / week) of core-conditioning exercises is important. You can develop core strength with the use of stability balls, bands, sliding discs, and weights, or perform exercises that require no equipment at all – such as a plank, spinal bridging, partial curl-ups and rotation exercises. Activities such as Yoga and Pilates are also very effective.
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FLEXIBILITY
If you have not been working to maintain your strength and flexibility, you will notice that you have less and less strength and flexibility as the years go by. When you return to outdoor activity or sport, be sure to include stretching exercises in your routine. Begin slowly by adding two stretches per body part / per day into your workout routine. Take into consideration the muscle groups and joints that seem to need the most attention. The low back, hamstrings, hip flexors, spinal rotators, shoulders and scapula retractors are some of the areas I like to target with my clients. Sample flexibility exercises include: low back hyperextensions, shoulder circles, neck stretch, back squeeze, quadriceps and hamstring stretches, abdominal rotations, side bends and toe / heel point.
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CARDIOVASCULAR CONDITIONING
Did you maintain aerobic activity during the winter? Did you maintain normal body weight? If not, now is the time to start making adjustments for the months ahead. The level of cardiovascular activity you will be doing outside will dictate how much aerobic training you need to do in the preparation phase. Walking your dog three to four miles per day will require some cardiovascular conditioning, but not nearly as much as if you were planning on playing in a summer soccer or softball league. If you like to walk outside, you can condition your body to longer durations by gradually increasing the amount of time you walk while incorporating speed and stride length variations in your workout. If you plan on playing a summer sport, try to include more vigorous cardiovascular workouts at least three days per week, or incorporate interval training as a means of increasing your body’s ability to adapt to greater demands.
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AGILITY AND SPORT-SPECIFIC SKILLS
One of the best ways to get in shape for a certain activity or sport is to do that activity or sport. Practice the skills you will need with exercises that mimic that activity. For example, yard work requires a lot of spinal rotation, bending, kneeling and lifting. Soccer requires quick bursts of activity with start and stop moves, balance, coordination and agility. Engaging in agility drills, hand-eye coordination and balance exercise is perfect for either activity. No matter what your age or level of activity, there are several books and published resources available to help you get started with agility training. A fitness professional can also be an invaluable resource to assist with the design of your training program.
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This article is provided as a service of REPS Personal Training and Fitness and IDEA, the leading international membership association in the health and fitness industry. For more information on health and fitness tips, please contact Susan Iverson, Certified Personal Trainer, Sports Nutrition and Weight Management Consultant, Co-Owner of REPS Personal Training and Fitness. www.RepsPersonalTraining.com
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What is a "Living Story"?
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A story is putting life into words. Sometimes a person gets stuck in one story and plays that story for years. Re-run stories rarely have life on them.
A living story will have appreciation and joy in it. That appreciation and joy is the essence...
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read more...
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