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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, 6^th 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.

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...

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:

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.

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.

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:

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, 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.

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.

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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