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Saturday, November 1, 2008
Ask The Doc
Raleigh Durham, NC
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By: Mark A. Burt, M.D., F.A.A.O.S., Triangle Orthopaedic Associates, P.A. of Raleigh
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Dear Dr. Burt: I enjoy playing softball, but because I focus only on softball, I worry that I am not getting an overall good workout during the fall and winter, when I don’t play ball. How can I design a conditioning program that will help me win on the diamond and also stay fit during the off season?
The toughest and most important step in an exercise program is getting started. Slow and steady is the best way to begin.
Exercise programs that get the best results are made up of three main elements: aerobic conditioning, flexibility exercises, and strength training.
When you exercise aerobically, you move continuously to increase your heart rate. Your goal is to keep your heart rate elevated for a sustained period of time.
Examples of aerobic exercise include walking, jogging and biking. Equipment such as a rowing machine, stair climber or treadmill can be used as well.
Stretching will help you improve your range of motion, and how well you move. Flexibility exercises also help lessen muscle tension and soreness, and reduce your risk for injury.
Yoga and tai chi are good examples of flexibility training.
Strength training is good for your muscles and bones. Stronger bones and muscles make it easier to do everyday activities like carrying your school books, or playing sports.
The most common strength training methods are working with free weights or weight machines.
Your goal is to establish an exercise routine you enjoy. Make sure your first activity sessions are fun. Choose exercises that can be practiced. Try to have both indoor and outdoor exercise options, so weather and boredom will not be easy excuses for skipping your workout.
Remember to give yourself plenty of time to warm up and cool down by walking, bending, and gentle stretching.
If the thought of doing the same old exercises every day keeps you from starting an exercise program, cross training may be the answer.
Cross training simply means that you include a variety of activities in your fitness program. For example, you could alternate jogging and swimming during the week, and play tennis on the weekend. All three are aerobic activities and use similar muscles but in different ways. Because you won’t be using the same muscles in the same way all the time, you may experience fewer overuse injuries.
To avoid injury when training you should wear appropriate clothing, stay well hydrated, get adequate rest, eat sensibly and stretch after warming up.
Consult your coach, your team doctor or your athletic trainer to help you design a fitness program that is right for you.
Source: The American Orthopaedic Society for Sports Medicine and the National Athletic Trainers Association
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