For as long as I can remember, I've been interested in mind, body, spirit wellness.Read More
SEARCH THE BLOG
Spring fever is upon us! The warm weather (and bathing suit season) is almost here and many of you are anxious to get outside and get moving. I love that, but a sharp increase in your exercise program could do more harm that good.
Yahooo! Spring is here.
Here are a few tips to keep you looking and feeling great:
Ramp up slowly over several weeks. This includes both the length, frequency and intensity of each workout session.
Include plenty ofstretching.
I encourage dynamic (movement based) stretching before your workout such as walking lunges. After your workout, I encourage foam rolling and static stretching where you hold each stretch for at least 30 seconds.
Ignore peer pressure. Training with a group (i.e, running club, fitness classes, crossfit, etc.) is a great way to stay motivated and accountable; however, it's important to go at your own pace and listen to what your own body is telling you.
Use cross-trainingto minimize the chance of injury and keep things interesting. Pools will be opening soon, and swimming is always a joint-friendly way to mix things up.
Rest for a few days if something starts to hurt. If the pain does not subside, see a doctor to evaluate the situation.
Even as a physical therapist, I've made the mistake of ramping up too quickly and paid the price.
Although this post is a word of caution, I am thrilled to see all the smiling faces running, biking, and playing outside my office.
What's the activity you're most excited about doing now that the frost has FINALLY melted (in NJ at least)?
NYC Marathon Training: Day 38 I felt great after a day of rest hence several sub-8 minute miles during my journey. After I returned home, I found myself rushing my stretching a bit when I remembered what I tell my other runners.
Be sure to stop short of your home somewhere and stretch.
This will ensure that you do it. If you're like me, you get distracted by kids, phone calls and other activities when we wait until we get home.
So, pick out your stretching spot!! It could be at a particular stop sign, tree, parking lot..whatever...just do it!
IRON PT WOD @ 9:00AM –
6.38 mi; 53’27”, 8:34 pace; 768 calories
Minutes/mile: 9:14, 7:15, 7:59, 8:16, 7:48, 8:48
20 pull ups
Leg lifts (on my side)