Marin Movement Center Physical Therapy Blog

Marion Kregeloh, PT, CFP provides health information for physical therapy, osteoporosis, chronic pain, physical therapy, orthopedic therapy, Feldenkrais, in the Marin Movement Center blog.

WEEKEND WARRIORS OR WHAT WE CAN LEARN FROM THE TORTOISE AND THE HARE

Posted by Marion Kregeloh
Marion Kregeloh
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on Saturday, 31 December 2011 in Exercise

 

Statistics show that most weekend warrior injuries happen to people over age 30; especially to those who used to be very active and whose work and family committments prevent regular, weekly exercise. The second most common reason for such injuries is an inactive period, such as after injury, with a sudden resuming of intense workouts.

 

Each day, 10,000 Americans visit the emergency rooms for sports or exercise-related injuries. Most common injuries are muscle strains as well as tendon ruptures such as the achilles tendon or chronic tendonitis.

 

Harvard studies from 2004 show that healthy male weekend warriors (who exercised 45 to 135 minutes once or twice a week) live longer than those who didn't exercise at all. Conversely, males who had healh problems including high blood pressure or cholesterol or who smoked, did not live longer.

While they theorized that for healthy men, some exercise is better than none, they also pointed out that men with health problems require regular exercise interventions since positive impacts such as lowering blood pressure are only shortlived.

 

For anyone who wants to stay fit and maintain or improve their overall health problems, the steadiness of exercise is a crucial factor. Here are two reasons why exercising on the weekend only does not promote enough health nor prevent injuries:

1. Our bodies need time to rest. After weight-training, our muscles need up to 48 hours to recover and after a cardio-vascular workout we need 24 hours between sessions.

2. Sprains and strains are most likely to occur when we overexert ourselves.

 

If you want to prevent injuries, here are a few healthy steps to follow:

1. Spread your workouts over several days throughout the week.

2. Warm-up such as walking or biking at a moderate pace.

3. Cool down gradually after a work-out, then stretch.

4. Avoid any pain during exericse. If you experience sharp or stabbing pain, stop immidiately and apply ice. Visit a doctor should the pain not subside within two days.

5. Think "Form" when you exercise. You always want to be in your best alignment in order to prevent overuse.

6. Other important considerations are weight management, hydration, cross training, diet and stress management.

 

Consider beginning the new year with a healthier exercise regime. Maybe the tortoise is right after all: "Slow but steady progress wins the race".

 

For more information,contact Marion Kregeloh, PT, CFP at 415.924.6226, Ext. 36.

 

 

Marion Kregeloh, PT, CFP

 

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www.MarinMovement.com

Phone: 415-479-1765

Fax: 415-479-1755

 

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