February 09, 2018
Too often we find ourselves wanting to get back into shape too fast without recognizing where our body is in relationship to our fitness levels, especially after some time off from our regular in-season routine. Very Well Fit provides a great reminder to us all that a disciplined approach of going slow and steady will pay off in the long run, with less risk of injury. See some of their tips below and click to the full article for all 10 spring training tips.
10 Spring Training Fitness Tips for Athletes
How to ease back into shape this spring without sports injuries.
After a long winter of reduced activity or inactivity, you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of the last season. But such enthusiasm often leads to early season injuries. If you changed your routine for the winter, you need to get back into shape slowly.
Here are some tips for avoiding sports injuries as you increase your exercise this spring.
1. Slow but Steady
Don’t succumb to the weekend warrior syndrome. Try to get some exercise 3-4 times per week on alternate days. One of the best ways to get injured or sore is to go hard all weekend and do nothing during the week.
Use the perceived exertion scale, the talk test, or the heart rate range to help you determine an appropriate intensity level. Stay at the lower end of the scale (11-13) and build up over several weeks.
Increasing training (mileage, time or amount of weight lifted) more than 10 percent per week increases your risk of injury. To avoid this, increase your training gradually over the weeks.
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