Following the all-clear from your primary care physician, create a personalized plan or training program and stick with it. When restarting your training after months of limited activity, it’s best to ease into it. Take it, literally, one step at a time. If you are training to run, start by walking for a few sessions and gradually ease into running. If you plan to participate in a cycling event, start your training by taking leisurely bike rides for the first few weeks before adding a little more speed and distance. It also helps to eat and drink healthier. You’ll want to drink plenty of water and eat fruits and vegetables to help keep your body in optimal shape for the day of your run or cycling event.
Do you have tips for those who really haven’t been active all winter?
* Get the OK from your primary care physician.
* Before you get going, make sure you warm up by stretching before and after your training session.
* Start small! In your first week back, start with either running or biking short distances. Start training in 10-minute increments.
* As your fitness level improves, increase your exercise sessions to 20 or 30 minutes a day. Expect some soreness. Your muscles are adapting to your increased activity.
* Finally, it helps to stay motivated. Tell yourself that “you can” do this and you will.
Minor aches and pains are normal, but prolonged pain that causes difficulties with your training is not and may actually be a sign of injury. The best advice I can offer is to listen to your body. See your healthcare provider when minor aches become a major pain. Your healthcare expert can recommend treatment options ranging from using an ice pack or cold compress to more complex surgical options.
What’s better for you: running or cycling?
Both! There are great benefits for both running and cycling. Running is good for your heart, strengthens your joints, burns calories, and is a great core and leg workout.
Cycling helps with muscle strength, is good for building stamina, and increases bone density. Pairing the two together will increase your overall fitness and will maximize the health benefits.
It’s the first annual BayCare Clinic Century Bayshore to Lakeshore. It’s a non-competitive event for riders of all ability levels. The ride will take place on Saturday, June 3 and offers three route options: a 20-, 60-, or 100-mile course. They all take you through Brown, Kewaunee, and Door counties. The fee is $50 if you sign up before race day and $60 on race day. Go to baycarecentury.com for more information.
For more information, visit baycare.net or call 877-229-2273.
