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Well, Pilgrims, the snow is melting, the sun is shining, and the birds are chirping… so, IT MUST BE SPRING! You feel mysterious stirrings within (no… not an urge for another Dairy Queen, dear!). Those feelings are an indication of your natural biological yearnings to MOVE, get active, and start enjoying the beautiful outdoors, with your beautiful body!

Generally, one’s level of physical activity increase, sometimes dramatically, into the Spring and Summer season. This is GREAT. However, this transition deserves, and requires, careful and diligent preparation. Even those troopers who have been working out in the gym over this long cold winter need an effective systematic preparation for warm weather activities. Again, you’ve come to the right place!

If you DID continue regular exercising indoors, which generally means at least 1 hour of moderate to intense uninterrupted (except to talk to the cutie on the machine next to you) activity three or more days per week, including both aerobic and anaerobic training, it is time to modify your indoor workouts and consider your outside activities as a compliment to your fitness program. That means that if you have the opportunity to enjoy "endurance" outdoor activities such as running, brisk walking, roller-blading, bicycling, etc., engaging in these activities will mean spending little or no time on the treadmill, elliptical trainer, etc. in the gym. No, dear one, flipping hamburgers on the grill is NOT considered endurance exercise (unless your Brazilian Poodle snatches your scrumptious steak and you need to chase him for twenty minutes at a moderate to intense pace in order to retrieve it).

Many of you will want to continue participating in group exercise classes… and that’s fine. Just remember, overdoing aerobic exercise can leave you depleted, exhausted, and actually impact negatively on your basal metabolism (in other words, you might actually start storing more fat… YUK!).

As we mentioned in a previous column (March 23^rd), you should choose exercises in your fitness playground (the gym, silly) that are relevant to your activities OUTSIDE the gym. That means that you should revamp your "routine" based on the sport or sports that you will participate in. Again, not to beat a dead horse, (ouch, we HATE that expression, but so does the horse!), the exercises should be both supportive and complimentary to the activity. That means that if you are engaging in outdoor activities that require lower body strength and endurance, work on those muscle groups AND be sure to use the gym to strengthen and tone the upper body and core area. This will reduce the risk of injury in your chosen sport, make you more functionally balanced, and might even make you BETTER in the sport (you FINALLY get to beat your son in a game of aerobic chess!).

• Remember the effects of wind and sun: Wind tends to decrease apparent temperature, while bright sunlight increases apparent temperature.

• If possible, more intense activities should take place in the morning or evening when temperatures are cooler and sunshine has less affect. It is best to avoid scheduling practices between 11 AM and 4 PM.

• Wear appropriate clothing for hot weather, and use sunscreen and wear sunglasses if appropriate.

• Drink plenty of water. Regular timed water breaks should be adhered too, even if you don’t feel thirsty.
• If water is not easily available where you are playing, be sure to bring your own.
• Drink plenty of fluids before and after practice.
• Remember that it takes a week or two before the body becomes fully acclimatized to the heat. So, again, EASY DOES IT!
• Above all, HAVE FUN!

As Trish and I always say, "It is NEVER to late to begin an effective and fun-filled fitness program". And what a perfect time to start! In order to plan your unique preparatory program, you need to review exactly what it IS that you did this winter (besides shovel snow and sit around the fire on Sunday morning and read our column).

If the answer is "not much", then there are certain principles that you should follow to embark on your personal fitness crusade (wow, that’s dramatic!).

Above all, EASY DOES IT! It is mandatory NOT to begin a program that is too intense or draining. This just causes injuries and will likely result in failure and a return to inactivity.

• Start SLOW! If you haven’t done much moving around during the winter, consider starting the Spring with 20 to 40 minutes of moderate level walking.
• Always WARM UP before an activity. And COOL DOWN after.
• Perform static stretches once the muscles become sufficiently warm to benefit. Beware of COLD STRETCHING…. This can actually tear muscle fiber and tendons.
• Be sure you have sufficient fuel for your activity. Your eating patterns need to be examined, and "fine-tuned" to support increased activities (generally, eat lighter, and more often).
• As always, check with your doctor BEFORE engaging in strenuous activity or any exercise program.

Many sports-related injuries are caused by the overuse or misuse of a muscle or joint. Here are some prevention methods that can significantly reduce your risk of injury, through ALL of the seasons!

Back and neck sprain – Be sure to stretch the neck, back and stomach muscles to prevent back injuries and pain. Use head and shoulder rolls to prevent neck sprains. There are many Yoga exercises designed perfectly for this.

Foot pain - Stretch the Achilles tendon by gently pulling the foot backwards for ten seconds. Repeat approximately ten times. Wearing shoes with heel pads may also help prevent foot pain.

Muscle pulls - Warm up before and stretch after workouts. Don’t bounce into the stretch.

"Runner's knee" - Strengthen the quadriceps (the muscle on the front of the thigh) by contracting and relaxing them with the knee straight. Also, used some of the modern equipment available at the gym to work and strengthen the smaller "synergistic" muscles. Even better yet, don’t run, WALK!

Shin splints - Well-cushioned shoes with arch supports can help prevent excessive jarring of muscles, especially for runners. If possible, exercise on soft surfaces like wood or grass and avoid working out on hard surfaces such as pavement or concrete. Of course, if you DO run on grass… be extra careful about slipping and going "boom" on your bum!

Shoulder pain – If engaged in a sport or activity that recruits shoulder muscles and requires complex shoulder rotation, warm up by rolling shoulders backward in a circular motion (gently to start!). Also, supporting yourself with one arm while bending at the waist so that the back is parallel to the floor, make 25 circles with the free arm. This stretches the shoulders at different angles. If this movement elicits pain or discomfort, give serious consideration to NOT engaging in that particular sport! Instead, find something more appropriate and get assistance in strengthening the shoulder area first. Go to the gym and gently work and strengthen the small rotator cuff muscles!Sprains - Exercise and stretch ALL stressed joints to increase strength, range of motion, and assist in joint lubrication and warming.

Stress fractures - Do complete warm-ups and cool-downs that benefit all areas of the body. Do not exercise or put too much stress on one part of the body.

Tennis elbow - Build forearm strength by doing reverse curls with light weights or by squeezing a rubber ball. Or find specific exercises to work that area in the gym.