The second in the series: The Athlete and the Injury . . .
Here are some guidelines for the Virtual Athlete:
Activity pacing – ease into it.
Start slow 15 minutes once or twice a day with walking, biking, cardio equipment. Daily stretching for 15minutes. Every other day for strengthening – push ups, crunches, squats and the like. Most importantly . . . MOVE EVERY DAY for about 60 minutes!
Technique is everything!
Proper technique is critical to performance, if you are doing an exercise unsafely you could get injured, hate the exercise or just quit your activity altogether. Proper technique also helps you get the most out of an activity with the least effort!
As you sweat you will need to replenish with water. You should be taking in about one ounce of water per 2/3rds of your body weight, so if you weight 150 pound = 100 oz of water a day. This can change based on how active you are. Sports drinks are not necessary but . . . Chocolate milk is a great recovery drink after sweating!
Laugh and engage your core
We hear a lot about work your core but what the heck does that even mean?A good belly laugh causes you to tighten your tummy muscles and tone them. So . . . seeing a comedic movie is technically exercise? HAHAHAHA. But seriously, any full body exercise will strengthen your core muscles as long as you are tightening your tummy while doing it!
Enjoy . . .
. . .What you do, or you will not stick with it!
Take a class
Sometimes it is easier to be motivated when you are with your friends! Classes offer you the opportunity to experiment with different types of exercise and find something you like. Classes also are generally designed to incorporate flexibility, strength and cardiovascular exercise so you get more bang for your buck!
Exercise your judgement
If your body is telling you something isn’t right, listen to it. Sometimes the “No Pain No Gain” adage is not correct! (sometimes it is!).
Eat right to fuel your body for the activity you do.
If you have an injury, are concerned about the best exercises for you, have a health issue or don’t know where to begin . . . see a PT, the human movement specialist, who can provide you will information to make educated decisions.
Stay tuned . . . Tomorrow we will talk about the Sport Specialized Athlete!