Don't ruin your program by trying to do too much too quickly, risking injury.
It's time to get outside and start that exercise program you promised yourself you would begin after the New Year but have been able to put off, "because it's just too cold outside."
The most common problem we see with people beginning an exercise program is lack of planning. Add to this enthusiasm over warmer weather and longer daylight hours, and the combination is potentially dangerous.
Lack of planning can result in an unsuccessful exercise program due to injury. Taking the time to plan and implement each of these important steps will ensure the development of an exercise program that you can stick with.
Make a plan. After checking out your equipment (see today's story on bicycle maintenance), be sure to consider a program that takes into account both your work and life schedules, and include the essentials: stretching, warm-up, and cool-down along with cross-training and rest.
Acquire a buddy. Exercising with a partner is safer than going it alone and encourages accountability. Choose someone of the same fitness level to avoid pushing yourself too hard. Consider the terrain. Are you fit enough to handle any hills on your route? If cycling, choose routes wisely based on traffic patterns.
Start slowly. Begin with less mileage than you think you are capable of and build slowly. Give muscles and joints a chance to adapt to new demands. Ramping up too fast can result in recurrent injuries, the inability to heal after injury, muscle aches, fatigue and lack of energy. Once injured, you can easily lose your motivation.
Don't skip essentials. Many people have sedentary jobs, and muscles tighten up as they spend their day seated in front of a computer. Don't leave warm-up and stretching out of your exercise routine trying to fit a workout in a too-small time slot. Begin with stretching and a slow pace of the exercise for 5 to 10 minutes to warm up before the activity and 10 to 15 minutes to cool down at its end.
Cross-train religiously. Mix up your routine. If you walk or run several days a week, take a day out to swim, cycle or take a class at the gym. Varying your exercise will prevent repetitive stress injuries.
Rest and repair. Allow seven to eight hours for sleep every night. While you sleep, your body is busy healing and repairing the breakdown that occurs on a daily basis.
Fuel and hydrate. Hydration lubricates the muscles and joints, and drinking water during exercise is important, but hydrating throughout the day is just as important.
Janine Nesin, a doctor of physical therapy, and Cindy Martin, physical therapist, are certified orthopedic therapists at Nesin Therapy Services in Huntsville and Madison.
