As older walkers and runners, injury prevention becomes of paramount importance. Why? Since we do not heal as well as our younger counterparts, coming back from an injury takes longer causing us to have to make the slow progression to full recovery just that bit longer. This can be a frustrating process that calls for patience.
So what do you need to keep in mind to try an avoid injuries? Since we are all different, and the situations we place ourselves in can cause an injury in one of us, while the other remains injury free.
I think the best thing to keep in mind is a few commonly known tips.
1. Always warm-up well before a workout.
2. Always cool down thoroughly after a workout.
3. Keep a good balance between hard, moderate and easy workouts.
4. Rotate worn equipment. If your shoes have done the miles, change them out. A good rule of thumb is to have two pairs and rotate them each day.
5. Take a rest once in a while; it will do the body a lot of good.
Showing posts with label tips. Show all posts
Showing posts with label tips. Show all posts
Tuesday, February 19, 2008
Injury Prevention
Thursday, January 10, 2008
Cold Weather Workout Tips
Just because it is cold outside does not mean we have to stop working out. In the colder states we need to be a little more creative to get through the dark cold months.
Here are five workout tips you can try this winter.
1. Mall Walking. Early morning, or later in the evening on weekdays are great for getting a warm walk in. If you are not running around at 4:00 minutes/mile pace, mall security will not mind you walking.
2. Cross Train. Winter provides the perfect opportunity to do some additional cross training at your local gym, such as lifting weights and swimming. Both provide the opportunity to workout different muscles groups that you may not have done while walking or running in the summer.
3. Jump Rope. Get a jump rope from your local fitness store, they are inexpensive and provide a solid workout. Jump rope for 5 minutes to start and you will feel like you had just run 5 miles!
4. Indoor Cycling. If you have an indoor bike, use it. So many people have indoor equipment do not use it. This is a waste, as time passes the machine will breakdown and ultimately become useless. Try cycling for 30-minutes.
5. Core Conditioning. Wake up each morning and workout your various abdominal muscles. Core conditioning is essential for maintaining torso strength for walking and running.
As always in cold weather, maintain adequate hydration, dress in layers.
Here are five workout tips you can try this winter.
1. Mall Walking. Early morning, or later in the evening on weekdays are great for getting a warm walk in. If you are not running around at 4:00 minutes/mile pace, mall security will not mind you walking.
2. Cross Train. Winter provides the perfect opportunity to do some additional cross training at your local gym, such as lifting weights and swimming. Both provide the opportunity to workout different muscles groups that you may not have done while walking or running in the summer.
3. Jump Rope. Get a jump rope from your local fitness store, they are inexpensive and provide a solid workout. Jump rope for 5 minutes to start and you will feel like you had just run 5 miles!
4. Indoor Cycling. If you have an indoor bike, use it. So many people have indoor equipment do not use it. This is a waste, as time passes the machine will breakdown and ultimately become useless. Try cycling for 30-minutes.
5. Core Conditioning. Wake up each morning and workout your various abdominal muscles. Core conditioning is essential for maintaining torso strength for walking and running.
As always in cold weather, maintain adequate hydration, dress in layers.
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