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Tips for the Weekend Warrior
Ten Tips
for the Weekend Warrior
An excerpt with permission from The Business
Woman's ADVANTAGE, an interactive newsletter
for women with the entrepreneurial spirit.
July, 1998
Summertime and fitness can go
hand in hand. With the warm weather and
the variety of outdoor activities now available,
how can you resist the opportunity to go
out and play?
(Editor's note: Please excuse our generality
for those of you who live in other parts
of the world where it isn't summer. Tell
us about what you're doing right now.)
Enjoy the great outdoors by visiting a state
park, take a brisk walk or run along a nature
trail. Plan an outdoor adventure with your
family, ride a bike trail or canoe a stream.
Here are some tips to help you have
a safe and fun summer.
1) Don't overdo it! Just because
you were able to do it ten years ago or
even last year, doesn't mean you can do
it now. Ease into your sport or activity
to protect yourself against injuries. Your
body adapts very quickly. You'll be up
to par in no time.
2) Wear the right shoes for the
sport. Buy shoes to fit your particular sport.
Cross trainers are ok but don't use them
if you're
concentrating on a sport that requires a
special shoe. Determine if you have a high
arch, which needs more cushioning, or a flat
foot which needs more support.
3) Tune up last year's equipment. Does your
bike work properly? Are your rollerblades
in shape? How do those tennies look?
4) For injuries, remember RICE. When you
have an injury, treat it with Rest, Ice,
Compression, and Elevation (RICE).
5) Don't get discouraged with setbacks or
injuries. Although you maybe anxious to get
back to training or playing, give yourself
enough time to heal. Find other fun things
to do that don't involved the injured area.
6) Drink plenty of water. Water is important
for your body any time of the year but is
especially significant in summer. Also, eat
or drink carbohydrates during long bouts
of exercise.
7) Balance your workouts. Being too sport
specific can lead to injury.
8) Warm up. Make sure to warm up with stretches
before working out. Don't forget to cool
down also.
9) Watch the temperature. Don't over exert
yourself when it's too hot. Avoid long jogs
or very strenuous sports on very hot days
between 10 am and 2 p.m. Always wear sun
screen.
10) Enjoy. Give yourself time to reach your
goals and don't forget to have fun.
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