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| Media Release |
SPRING SIGNALS SHAPE UP TIME FOR MANY ALABAMIANS
AUBURN, MARCH 10, 2000---Warm Spring days and the lure of the beach, signal "shape up" time for many Alabamians.
However, people who have spent the winter hiding in a sweat suit and not working out, should be aware of the three Fs: pushing yourself too far, too fast and too frequently, says Dr. Bob Keith, a nutritionist with the Alabama Cooperative Extension System.
Begin slowly with workout programs and work up gradually, Keith says. Many times muscle soreness convinces people to quit exercising before it has a chance to do any good.
It's important to prepare yourself mentally and physically and look for obstacles that may have caused you to stop exercising in the past," Keith adds. Common obstacles or excuses are lack of time, inconvenience, injury, fatigue and not being satisfied with progress. If time is a problem, try walking or doing some form of exercise during the early morning hours before work, the lunch hour or after work before dinner.
Another important factor is selecting the form of exercise you enjoy. Vary workouts. Walk one day, bike the next, play tennis, work in the yard or try aerobics or swim. Varying the type of exercise helps prevent boredom and keeps you motivated.
Don't work the same muscles hard every day, Keith says.
As people get older, they lose muscle tissue. Working with light weights builds and tightens muscle tissue. Start with little or no resistance and then build up slowly so you don't strain or injure muscles.
No matter what your fitness level, warming up and cooling down before and after exercise is important, Keith says. Marching in place, stretching and moving from side to side before working out warms your muscles, preparing them for exercise. Stretching and walking slowly after the workout keeps just-worked muscles from becoming tight and stiff.
Another important factor when exercising is fluid intake. Drink plenty of fluids. Keep a bottle filled with water, sports drinks, lemonade or fruit juices with you at all times while exercising, whether it be inside or outside. Drink even though you don't feel thirsty.
SOURCE: DR. BOB KEITH, Nutritionist, Alabama Cooperative Extension System, (334) 844-3273