Springtime is almost here is WNY, so we decided to give you some tips on ways to prep for springtime activities like jogging, biking, rollerblading, tennis, gardening and more…
Key #1.) Start SLOW. far too many people jump into activities that our bodies are not ready for. Coming out of our WNY hibernation should be a gradual process. Do not go out and run several miles when you have not run in months, gradually build up your distance no more than 10% per week.
Key #2.) Avoid injuries through a corrective stretch and activation routine (see PDF at bottom of post). Our focus is to stretch the shortened muscles and activate the overstretched inactive ones. Many of us sit for work and develop imbalances that must be corrected to restore proper joint motion.
Key #3.) Cross-train! Mix up your routines as much as possible, variety is the key to avoid overuse injuries and to keep you interested. Try biking, jogging, hiking, tennis, or swimming to keep things fresh.
Key #4.) Use the proper equipment. Get a bike that fits you and adjust the seat and handlebars properly, purchase running/tennis shoes that fit your feet and activity (neutral are best), use protective gear like wrist guards when rollerblading.
Key #5.) Plan for success. Improving your health is a process that takes time, be sure to enjoy the small successes which accumulate over time. Do not expect overnight success, enjoy the ride.
CORRECTIVE EXERCISE CHART (PDF) Spring into Action
Other helpful Blog posts:
Finding the right BIKE: http://www.made2movefitness.com/2012/06/22/how-to-find-the-right-bike-for-you-buffalo-ny/
20 Local BIKE PATH MAPS: http://www.made2movefitness.com/fitness-blog-buffalo/page/2/
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