BY CAROLINE WOON
WHETHER shedding that pesky 5 or 10 pounds of winter weight or just getting toned up for spring, it pays to be smart when ramping up workouts to score that trim physique we all long for.
For starters, it's crucial to remember that safety always comes first.
According to Rick Rossman, physical therapist and administrative director of sports medicine at Pomona Valley Hospital Medical Center, a plethora of physical problems can befall even the most well-intentioned athlete.
"Although the average person is not sustaining injuries as traumatic as what we see in the high school and college athletes we care for, they are still vulnerable to muscle pulls, ligament strains and stress fractures related to low-level repetitive trauma," he said. "The knees, shoulders and back are the primary areas where pulls and joint irritations often occur." Not surprisingly, the majority of these sports-related injuries can be attributed to a lack of preparation and a sometimes dangerously overzealous attitude toward health and fitness.
"I've watched older patients in their forties and fifties get incredibly excited when they start to see results and end up going completely overboard and hurting themselves," said Dr. Duane Styles, medical director of sports medicine at PVHMC. "We tend to do the things we enjoy over and over again while avoiding others, which isn't necessarily beneficial for our bodies."
THE WORKOUT CHECKLIST
Before attempting to push your body into chronic overdrive, take a cue from the experts and learn the best strategies for preventing your engine from stalling miles before the finish line:
Take baby steps
Minimize your risk of injury by starting slowly and carefully monitoring your body's response to the newly heightened level of physical activity.
"It's really a process of trial and error, especially if you're already out of shape," said Dr. Asghar Husain, an orthopedic surgeon specializing in sports medicine in Rancho Cucamonga.
"Pay attention to what your body's telling you. ...
Are you experiencing a mild ache or extreme soreness the next day? This will help you to modify the routine until it works for you."
Focus on the big picture
Avoid becoming preoccupied with the more superficial aspects of this psychologically demanding endeavor by realizing the only kind of progress that truly matters can never be detected by a mirror.
"The first thing I tell my clients is that we're not just here to work on improving their bodies cosmetically, but internally," said James Martinez, a personal trainer at 24 Hour Fitness in Ontario. "If you concentrate on taking care of your body from the inside and keeping your heart strong, everything else will fall into line."
Be properly equipped
Put your best foot forward by gearing up with a comfortable, well-designed pair of athletic shoes uniquely suited for your sport of choice. It's a worthwhile investment for which your body is sure to thank you.
"Most people hate the idea of spending a whole lot of money on new workout shoes, but wearing the proper footwear is absolutely key," Rossman said. "These days there's a shoe out there for every sport and every person, so it's easy to find a quality pair for 50 or 60 dollars that will feature all the fundamental characteristics."
Routinely replenish
Maintain a steady supply of energy-producing fuel for your body with a nutritious and well-balanced diet that includes a thirst-quenchingly generous daily helping of H2O.
"A fairly common formula for weight loss will allow for 60 percent of daily calories to be made up of carbs, 25 percent fat and 15 percent protein," Styles added. "Fluid intake should average two quarts a day, especially in warm weather, to prevent muscle swelling, heat cramps or even loss of balance."
Stretch it out
Boost your productivity and lower the ouch factor by taking all the necessary pre- and post-workout precautions such as gradually increasing your active heart rate and giving overworked muscles a chance to relax.
"Warm up with a light jog and mild stretching; then cool off by releasing the muscles that were most heavily engaged to reduce the buildup of knots and soreness," Martinez said.
Strengthen the core
Consistently zeroing in on the muscles located between your chest and knees will not only help optimize physical performance but significantly decrease the likelihood of injury.
"The concept of core training has received a lot of attention lately," Husain said. "It is now understood that developing the muscles in the stomach, lower back, butt and thighs can actually eliminate much of the stress on other joints and simple conditioning of these areas is really proving to be very valuable."
