GETTING IN SHAPE FOR WINTER SPORTS
Although the President's Council on
Physical Fitness and Sports encourages participation
in a wide variety of activities, including the sports
featured during the Olympics/Paralympics, you should
not begin the first phase of exercise without obtaining
medical advice if you have one or more of the following
symptoms or conditions:
- Pain or discomfort in the chest,
neck, jaw, arms or other areas
- Shortness of breath at rest or
with mild exertion
- Dizziness
- Sleep problems
- Swelling of the ankles
- Known heart irregularities or problems
such as heart murmur
- Unusual fatigue or shortness of
breath during usual activities
If you know of no health problems
and have none of the symptoms listed above, you can
begin to get in shape for winter sports.
Phase 1. Start gradually
by building up your endurance. If you cannot walk continuously
for 30 minutes without pain or discomfort, start walking
or some other form of exercise such as cycling or swimming
and continue for as long as you can do so without fatigue.
Then gradually increase your time until you can exercise
continuously for 30 minutes without problems. Also,
try doing some simple stretching for flexibility.
After you have been doing these activities for a few
weeks, you can move on to Phase 2. However, if you are
a man age 45 and above or a woman 55 or older, you should
get medical approval before beginning Phase 2.
Phase 2. Continue the
Phase 1 activities, adding resistance training (1 set
of 10-15 reps for the major muscle groups on 2-3 days
per week) and vigorous aerobic activities such as running,
walking, cycling, or swimming (3-4 days per week for
a period of from 20-60 minutes). Start with the distance
you can cover without undue fatigue, then gradually
increase until you can do one of the following: run
3 miles, walk 6 miles, cycle 12 miles, or swim
¾ mile (usually 20-60 minutes). The work-out should
also include a 10-20 minute initial warm-up and a 5-10
minute cool-down following the aerobic activity.
Phase 3. Continue aerobic,
flexibility and resistance training, and consider additional
conditioning related to the sport you have selected.
Everyone should receive medical clearance before
beginning Phase 3 activities, which include the winter
sports featured on our web site (downhill and cross
country skiing, ice skating, ice hockey, snow boarding,
snowshoeing).
References:
American College of Sports Medicine
(2000). ACSM's guidelines for exercise testing and
prescription, 6th edition. Philadelphia:
Lippincott, Williams, & Wilkins.
Anderson, B. (1980). Stretching.
Colinas, Calif: Shelter Pub, Inc.
Fox, E.L. & Mathew, D.K.
(1974). Interval Training. Philadelphia: W.B.
Saunders Co.
Franks, B.D., Howley, E.T., &
Lyriboz, Y. (1999). The health fitness handbook.
Champaign, IL: Human Kinetics.
The following fitness information
is taken from the Nolan Ryan Fitness Guide, a
publication of the President's Council on Physical Fitness
and Sports.
WHAT IS FITNESS?
There are several components to overall
physical fitness. The primary building blocks
are cardiorespiratory endurance, muscular strength and
endurance, and flexibility. Other factors include your
muscle-to-fat ratio (body composition), agility, sense
of balance, and reaction time (especially important
for sports).
The most beneficial program for overall
fitness is one that addresses each of the primary fitness
components:
- aerobics for cardiorespiratory
function
- strength training and conditioning
for muscular strength and endurance
- stretching for improved flexibility
If that sounds like too much to handle,
don´t despair. You don´t have to do it all every
day, and every bit you do, helps. Just start slowly,
and build gradually. Commitment is a must, but if you
think fitness requires lots of time and grueling workout
sessions, you haven´t heard the good news...
FITNESS GAME PLAN
1. USE CAUTION
Physical activity should not be hazardous
to your health; consequently, its sometimes advisable
to consult a physician first. Refer to the "Preparticipation
Checklist" to see if you should.
Answer the following questions
before beginning an exercise program:
2. DETERMINE YOUR CURRENT
LEVEL OF FITNESS
Knowing where you stand will help
you design a program that isn't so difficult that it
causes injury or frustration, or so easy that it fails
to meet your needs. Completing the "Activity Assessment"
will give you a good sense of where you are now and
how to begin.
3. DEFINE YOUR GOALS
Decide what you want out of a fitness
program and set goals. Doing so will keep you on track
and help you motivate yourself to achieve the goals
you set.
4. DESIGN A PROGRAM
Build a fitness program based on your
needs and abilities (as defined by your fitness assessment),
and on your desires (as defined by your personal goals).
Take into consideration the time you have available
and the activities you enjoy.
5. TRACK YOUR PROGRESS
Keeping track of your progress will
not only keep you focused on your goal, but can help
keep you motivated, as you witness how far you´ve come.
Then you can reward yourself for a job well done!
FITNESS BASICS
Remember, "fitness" can be defined
in many ways, depending on your goals, your current
level of activity, and how much time you have available.
A program that includes aerobics, resistance training
and stretching will give you the greatest overall health
benefits. But, if you can´t do it all, don´t sweat it!
Remember the latest health advice: accumulating 30 minutes
of moderate-intensity physical activity over the course
of a day can add up to significant health benefits.
The important thing is to do something, as opposed to
nothing.
If you can do more, terrific! The
formula above is the minimum. The following sections
will help you select activities to build a well-rounded,
efficient and safe routine. Before you jump into any
fitness activity, though, check out "The Basics" for
some crucial points that will help you get the gain
without the pain.
THE BASICS: PRINCIPLES FOR PAINFREE
FITNESS
Perhaps the two most important things
to remember are: WARM UP FIRST, COOL DOWN LAST. These
two crucial steps, with stretching as an integral element
in both, will help you improve your health through fitness
without suffering unnecessary pain or injury.
AEROBICS
Aerobic activity should be the cornerstone
of any fitness program, with other activities added
to this core. The key function of aerobic exercise is
to make the heart muscle stronger and more efficient,
helping you achieve the first component of the fitness
formula: cardiorespiratory endurance.
Exercise scientists have devised specific
formulas for realizing the full potential of aerobic
exercise, specifying how much, at what intensity, for
how long, and at what heart rate activity should be
performed. Though these criteria are important, many
people may view them as asking too much, and they can
overwhelm or frustrate the beginner.
TAKE THE FIRST STEP TOWARD FITNESS
Most of us need to take a simpler
approach: do something. The first step is just being
more active – even if its only a little. Start by walking;
it can always be worked into your day. Anyone can do
it any time, in almost any place, without any special
equipment. The opportunities are plentiful: go for a
walk after dinner instead of watching television; walk
to work; walk to the store rather than driving; or take
the dog or the kids for a long walk. A moderately brisk
pace is preferable, but build up to it gradually.
Of course, there are lots of other
activities besides walking that will give you the benefits
of an aerobic workout, and you should pursue as many
as you can and want to. Choose the ones you enjoy most,
and have a great time while you get in shape. Here are
some other suggestions:
WEIGHT TRAINING
If you think lifting weights is just
for pumped-up hardbodies who flex their "pecs" in public,
think again. Building muscle benefits everyone
– man or woman, at any age. In fact, older people may
have the most to gain from weight or resistance training,
because strength is so crucial to functioning independently.
Weight training will give you the
strength and endurance to perform daily tasks more efficiently
and safely – during work, errands and recreation. It
can also:
- improve your body's muscle-to-fat ratio, helping
you burn calories more efficiently and lose weight;
- help prevent injuries, especially to the arms, legs,
and back;
- balance aerobic exercise; and
- promote a smooth, toned appearance.
If you're just beginning, talk with
a professional who can help you test your strength and
recommend the best exercises for your ability and objectives.
Improper lifting or lifting too much at one time can
cause injury. (See "Strengthening Strategies" for key
considerations to keep in mind.)
SAMPLE WEIGHT-TRAINING PROGRAM
FOR BEGINNERS
(adapted from Dr. James M. Rippe's
"Fit for Success")
Beginners should start under the
guidance of a professional, and should attempt one set
of each exercise using a weight appropriate to their
abilities. Those at an intermediate or expert
level should increase the number of sets to two and
three, respectively.
STRETCHING
Stretching, though often overlooked,
plays a vital role in keeping muscles and joints strong
and pliable so they are less susceptible to injury.
That's why its such an important part of warming up
before physical activity and cooling down after.
Spending a few minutes a day doing
slow, deliberate stretches can also help you manage
stress more effectively – giving you a chance to momentarily
shut off outside stressors, and focus, physically and
mentally, on your activity.
Books and articles describing specific
stretches abound. A good routine should work each of
the major muscle groups, and needn't take long. Five
to 10 minutes is all you need. Be sure to scan the "Rules
to Stretch By" before you begin.
SPORTS INJURIES
Nothing is more frustrating than finally
getting involved in an activity you enjoy, only to hurt
yourself and be forced into a prolonged rehabilitation
period. Although some injuries may be unavoidable,
proper conditioning and attention to the details of
warm-ups, cool-downs, and stretching will help keep
you off the disabled list.
AN OUNCE OF PREVENTION...
Preventing injuries requires both
common sense and careful preparation. By following a
few basic principles, you can help ensure that your
activity won't put you out of commission.
- Warm Up: This is the number one tenet of injury
prevention, consisting of three to five minutes of
low-level activity followed by a few minutes of stretching.
- Stay Flexible: Stretching during the warm-up and
cool-down phases will help prevent muscle pulls and
strains, as well as the general aches and pains that
can occur after exercising.
- Build Gradually: Start out slowly and build up gradually
in intensity and duration of activity. "Weekend athletes"
are famous for trying to do too much, too soon. Don't
fall into this trap.
- Be Prepared: Use the right equipment for your sport,
whether it's a good pair of running shoes, or knee
pads for rollerblading. Be sure it's in good condition
and is appropriate for your skill level (e.g., skis
for beginners vs. experts).
- Rehydrate: Water is the best sports drink and you
should drink plenty of it before, during and after
exercise – especially in warm weather. Keep drinking
it throughout the day.
- Avoid Extremes: Try not to exercise outdoors in
extreme hot or cold weather, but, if you do, be sure
to dress properly. Use caution against heat exhaustion
or, at the other extreme, frostbite.
- Cool Down: Gradually decrease the intensity of your
activity to restore a normal heart rate. Post-exercise
stretching should not be overlooked.
INJURY IDENTIFICATION
Being physically active shouldn't
be painful, but occasionally, injuries do occur. The
most common ones are often what sports physicians call
"overuse" injuries – usually a result of trying to do
too much, too soon.
General muscle aches and pains are
normal when you start a new activity or increase the
intensity or duration of exercise, although proper stretching
during the cool-down phase can help prevent much of
the "day-after" muscle soreness. Pain in joints or ligaments,
on the other hand, is typically cause for concern. (Refer
to When to See a Doctor below.)
The most common types of injuries
are:
- Muscle pulls and strains: Tears in tendon and muscle
fiber, due most frequently to improper stretching.
- Sprains: Tears in the ligaments that connect bones.
These tears typically occur when joints are suddenly
turned in an awkward manner with some force.
- Tendonitis: Inflammation of the tendons that can
impair joint movement, usually caused by overuse or
improper technique.
- Stress fractures: Cracks in the bones surface, indicating
trauma just short of a break.
- Broken bones: Fractures to the skeletal structure,
usually obvious due to severe pain, and always requiring
medical attention.
SELF-TREATMENT GUIDELINES
Fortunately, many of the most common
injuries can be treated at home, after you've assessed
the severity of the injury and have determined that
medical advice is not required. (Refer to When to
See a Doctor below.) For strains and sprains, the
most commonly recommended guidelines are easily remembered
by the acronym R–I–C–E, for Rest, Ice, Compression,
Elevation:
- Rest the injured area immediately to cut down on
blood circulation to that part of the body;
- Apply ice immediately, which shrinks blood vessels
and reduces swelling;
- Compress the injured area with an elastic bandage
or cloth to also help reduce swelling; and
- Elevate the damaged part to a level higher than
the heart.
JUST DO IT!
Now that you know just how easy being
more physically active can be, the only thing left is
to DO IT. Just think about all the great things being
physically fit will do for you and your health and well-being,
and ACTIVATE YOURSELF. Involve your spouse, your family,
your friends – anyone and everyone that you can. Start
incorporating more active pursuits into your lifestyle,
and before you know it, activity will be the most natural
and enjoyable part of your day. Every single day you
do something physically active – even if its just walking
home from work – is one day closer to realizing the
mental and physical benefits of fitness.
And that can make you feel like you
hit a grand slam in the World Series! Good Luck.
HEALTH, FITNESS, AND PHYSICAL
ACTIVITY DEFINITIONS
Cardiovascular Fitness
A health-related component of physical
fitness that relates to ability of the circulatory and
respiratory systems to supply oxygen during sustained
physical activity. (From Surgeon General's Report
on Physical Activity and Health, USDHHS, 1996 as
adapted from Corbin and Lindsey, 1994).
Comment: Cardiovascular fitness is
also referred to as cardiovascular endurance, aerobic
fitness and cardiorespiratory fitness. A Max VO2 test
in the laboratory setting is considered to be the best
measure of cardiovascular fitness. Commonly administered
field tests include the mile run, the 12 minute run,
the 1 mile run, the mile walk, the PACER run for children
and various bicycle, step, and treadmill tests.
Flexibility
A health-related component of physical
fitness that relates to the range of motion available
at a joint. (From Surgeon General's Report on Physical
Activity and Health, USDHHS, 1996 as adapted from
Wilmore and Costill, 1994).
Comment: Some experts specifiy that
flexibility requires range of motion without discomfort
or pain (Howley and Franks, 1997). Flexibility is specific
to each joint of the body, thus there is no general
measurement of flexibility as there is for cardiovascular
fitness. Flexibility is typically measured in the lab
using measurement devices such as a goniometer, flexometer
and in the field with tests such as the sit and reach
and the zipper.
Muscular Endurance
A health-related component of physical
fitness that relates to the muscle's ability to continue
to perform without fatigue. (From Surgeon General's
Report on Physical Activity and Health, USDHHS,
1996 as adapted from Wilmore and Costill, 1994).
Comment: Like flexibility, muscular
endurance is specific in nature. For true assessment
of muscular endurance it would be necessary to test
each major muscle group of the body. Lab and field tests
of muscular endurance are similar and are based on the
number of repetitions that can be performed by the specific
muscle group being tested (example: repetitions of push-ups
or abdominal curls. Muscular endurance can be measured
isometrically [static contractions] or isotonically
[dynamic contractions]).
Strength
A health-related component of physical
fitness that relates to the ability of the muscle to
exert force. (From Surgeon General's Report on Physical
Activity and Health, USDHHS, 1996 as adapted from
Wilmore and Costill, 1994).
Comment: Like flexibility and muscular
endurance, strength is specific in nature. For true
assessment it would be necessary to test each major
muscle group of the body. Lab and field tests are similar
and involve the assessment of one repetition maximum
(the maximum amount of resistance you can overcome one
time). 1RM tests are typically conducted on resistance
machines. Strength can also be assessed using dynamometers.
Strength can be measured isometrically (static contractions)
or isotonically (dynamic contractions).
Skill-related Physical Fitness
Skill-related physical fitness consists
of those components of physical fitness that have a
relationship with enhanced performance in sports and
motor skills. The components are commonly defined as
agility, balance, coordination, power, speed and reaction
time.
From: PCPFS Research Digest,
Series 3, No. 9. March 2000. Guest authors:
Dr. Charles B. Corbin and Dr. Robert P. Pangrazi (Arizona
State University, Tempe, AZ) and Dr. B. Don Franks,
University of Maryland, College Park, MD.
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