Spring Training

As warmer weather looms, many of us are ready to get back in the swing of things with a regular exercise program. Here are a few tips to ease into spring and shake off the winter chills.

1. Go slow. Listen to your body and if you feel discomfort, stop. No- don't slow down... just stop. That twinge in your knee or hitch in your shoulder is not likely to go away if you just "work it out." Stop, rest and go at it another day. When your body fatigues, biomechanics tend to fail in subtle ways. Continuing your workout may shed some pounds but at the cost of pain, altered mechanics and potential long-term dysfunction.

2. Work on the core. Adequate core strength will help the mechanics of your arms and legs. On the other hand, adequate arm and leg strength will not necessarily help our core. Get the help of a good fitness trainer, chiropractor or yoga instructor to help familiarize you with your core.

3. Set realistic goals. If you intend on running a marathon this summer, playing pickup basketball or heading to the golf links, do you really need to bench press 225 pounds? Make your exercises functional. They should be things that enhance stability, strength and balance for you to perform your routine activities. If you exercise for vanity, then OK, pile on the weights. But for actual health, performance and well being, rethink your exercises.

4. Stretch. Really- you have to stretch and cool down. Most gym rats spend an hour with the weights and about 60 seconds stretching out. Muscles tend to tighten in patterns and spending all your time shortening them (lifting weights) and no time loosening them is a recipe for disaster. Spend at least 10 minutes on a cool down and on careful, safe stretching.

5. Pick an event. Working out aimlessly for days and weeks on end can be disheartening to some. Pick a fun event that you and your friends can enjoy together. Maybe a 5K walk, half marathon or mini triathlon. A local basketball or flag football tournament may be the motivation you need to help you exercise.

Enjoy the warmer weather!