Have you noticed the busy Marco streets lately? No, I’m not talking about the traffic, I’m talking about the sidewalks! Due to season and an exceptionally ill-fated winter up north, our tiny island has swollen like a sponge taking on water with seasonal residents and vacationers alike. The verdict is clear—these people want sunshine and plenty of it! They are biking, walking, rollerblading, golfing and more… only to wake up with tired, lethargic bodies that have been hibernating all winter long.
I have client after client come in with some sort of ache, pain or injury from one of the above (or multiple) activities. The truth is, you cannot take a body from zero to 60 so quickly. You must “warm it up” first, so to speak.
When you go from doing little to nothing in the freezing cold (not counting shoveling snow) to “all out” when you hit the warmer weather, your body is going to rebel against you. It would be similar to a couch potato saying, “I think I’ll do a triathlon today. Let me go get my sneakers.” Only a crazy person would do such a thing. You must start off small and start off slow.
Get moving—but not too fast: You love walking, riding your bike, playing tennis, lifting weights and doing Zumba classes. Start by picking a low intensity activity (like walking or leisurely bike riding) and pair it with another activity you enjoy that you can do safely. For instance, pair up walking with weight lifting. Start off with light weights two to three times per week and add walking on your non workout days. Or better yet, hire a trainer to guide you. After your body has acclimated for a couple of weeks, add one day of golf or tennis or that Zumba class that you love and progress accordingly. Some may need more of a challenge than this while for others, this type of example may be just right.
Get a massage: I didn’t have to pull your leg on that one now, did I? It’s important to get in a couple of good massages to help relax or unkink those newly fired muscles; it may help prevent some soreness, chronic tight areas and even injuries. Plus it’ll help you sleep better so that your body will repair more efficiently.
Get some R and R: Make sure that no matter what, you get in at least one rest day per week to give your muscles that necessary down time to regenerate. If you go, go, go, all the time don’t be surprised if your energy, drive, motivation, and eventually your health go down the drain as well. Enjoy your hard-earned efforts with a good book, fun movie, or relaxing picnic on the beach. Now that sounds like paradise to me!
Crystal Manjarres is the owner of One-On-One Fitness, a private personal training and Pilates studio for men and women on Marco Island. She is a Certified Personal Trainer, Licensed Massage Therapist, Certified Colon Hydrotherapist and Stott Pilates certified instructor. Her focus is “empowering men and women of all shapes and sizes”. To send in a question, email [email protected] She can also be reached at www.101FIT.com or www.PinkIslandFitness.com and 239-333-5771.