Saturday, March 5, 2011

Punxsutawney Phil Predicts Early Spring! Time To Review Spring Fitness Tips!

  Groundhog Day: Punxsutawney Phil predicts early spring

Season of Change is just ahead, according to Punxsutawney Phil. We are seeing the signs of warming in mid February already. We all know, this is just the start of the battle of spring and winter! With each warm spell, we see the masses start to flock to the parks and bike-paths, then winter returns, and people retreat to their homes.

For many, after a long winter of reduced activity or inactivity you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of the last season. But such enthusiasm often leads to early season injuries. If you changed your routine for the winter, you need to get back into shape slowly. Here are some tips to keep in mind as you head out the door this spring.

Set Realistic Goals- Try to get some exercise 3-4 times per week on alternate days. One of the best ways to get injured or sore is to go hard all weekend and do nothing during the week. Instead of trying to drop 50 pounds all at once, set a goal for 1-2 pounds per week.

Monitor Your Level of Exertion- Monitoring your heart rate, or taking the talk test, when first starting a program is important. You need to be able to walk before running. Building into your new fitness routine takes time. You didn't get out of shape or gain weight in a day, but over a period of time.

Increase Your Training Slowly-. Increasing training (mileage, time or amount of weight lifted) more than 10 percent per week increases your risk of injury. To avoid this, increase your training gradually over the weeks. Results will be there, just stay with your routine, and be consistent.

Avoid All-Out Efforts Until You Build a Solid Base of Fitness- If your fitness routine was minimum over the winter months, it may take as long, as 6 weeks to work back to a re-established solid fitness base. base. Start your exercise program with slow, steady aerobic sessions. When you add intervals or all-out efforts, make sure you allow enough rest and recovery (at least 48 hours) between those hard effort training days.

Follow a Training Program and Keep Records-. Keep track of your fitness level, results, and goals as you move forward. Writing it down will allow you to see results, and will help motivated you along the way.

Don't Worry- If you took the winter off, don't expect to be back to peak fitness in a week or two. It's ok to go slow and just enjoy being outside again. There's plenty of summer left, so don't worry about going a bit slower in the beginning.

Find Training Partners or GroupIf you can find a few people with the same fitness level and goals, this will help you stay the course. Cincinnati Fit Club has multiple locations and contacts for finding fitness partners near you. Even in other locations around the country, we can help find Success Partners to get you started, and keep you going.

HAVE FUN Keep in mind that this is Spring Training which is a time for fun, light-hearted exercise. You aren't competing and you aren't burnt out yet. So just relax and enjoy your activity. Go to a park, workout, with a great reward to follow- have a picnic afterwards. Change the scenery, find new places to workout, or enjoy a walk with your dog. Join a fun exercise group, where you can mingle after the event with new friends. Working out can be fun, will help keep motivated, and hopefully keep you going next winter, instead of packing on the pounds!

Find A Future Challenge- Running or Walking your first 5k or 10K, can be a great challenge, but very rewarding activity.

Start An In-Home Fitness Program- Starting an In-Home Fitness program is a great way to keep your fitness going, when the days turn cold or rainy, and you don't feel like stepping out the door. Check out the BeachBody programs Cincinnati Fit Club utilizes at our exercise sessions, as the programs are fun and will really guide you to a fit you!

Take Your Before Picture- Pulling out the camera, and taking your before picture may be one of the best way to get motivated. With this, you will need to plan your AFTER PICTURE, or a series of pictures to track progress. Join Team BeachBody as a Free member, and post them on your profile. You will be surprised how much this keeps you motivated, as you WILL push for great results. Plus, the added rewards when summer arrives--WOW how fine you look in your swimsuit is the feedback you will receive!


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