Issue 2 p . 12
Spring Back into Fitness by Christina Chapski , Ed . D ., AT , ATC | Henry Ford Health
If your workouts took a backseat this winter , you ’ re not alone — it ’ s easy to slip into hibernation mode during the cold , darker months . But with brighter , warmer days ahead , spring is an ideal time to get back into exercising .
Whether you jog a few miles , tee up for a round of golf or shoot hoops with your kids in the backyard , it ’ s important to prepare your body for activity , otherwise you run the risk of overdoing it . Even ordinary activities can take a toll – I often see people who garden during that first nice weekend of spring and then suffer from severe muscle soreness or injury .
The “ no pain , no gain ” approach to fitness doesn ’ t work . Instead , try these five strategies to shape up this spring .
1 . Underestimate your abilities . If you don ’ t ease back into your activities , you ’ re setting yourself up for muscle soreness — and injury that can sideline you for weeks . You might not feel pain the day after a tough workout , but two days later the soreness may be so intense you can ’ t lift your arm above your head .
2 . Walk it out . If you ’ ve been sedentary for weeks , check in with your doctor before amping up your activity . Once you get the all-clear , start with an easy walking schedule or stretching regimen . Start with ten minutes every day or every other day for a week . Add five minutes to your workout each week until you ’ re walking for 30 to 45 minutes at a stretch .
3 . Amp up your workout little by little . A good rule of thumb : Never increase your weight , time , speed or intensity more than 10 % per week . So , 10 % of a 10-pound weight is 1 pound . Or if you ’ re running 5 miles per hour , boost it up to 5.5 miles per hour . The best approach may be to vary the intensity throughout your workout .
4 . Stretch it out . No matter your sport or activity , incorporating stretching into your routine can help you stay at the top of your game . Competing in a tennis match ? Focus on your arms and shoulders and prep your body to pivot . Playing a round of golf ? Stretch out your trunk and lower back , bending side to side and twisting from left to right .
5 . Keep your expectations in check . The longer your workout hiatus , the more time you ’ ll need to get back to on track . If you worked out three to four times per week before your fitness vacation , it will take about four to eight weeks to get up to speed . Patience is key .
READY TO START YOUR FITNESS JOURNEY ?
The Fitness Center is open Sunday through Saturday from 4:00 a . m . to 11:00 p . m . Stop by and check out the group class offerings , speak with our instructors and get make a plan to get back on track !