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Training
for an Event: A Carrot to keep exercising
Newswise — When the usual exercise options
get too routine, get off the treadmill and
sign up for a community walk, run or bike
ride.
Event training can be an incentive to meet
exercise and fitness goals, according to the
March issue of Mayo Clinic Women’s
HealthSource.
In addition, many women find participating
in a community fitness event provides a
sense of camaraderie, purpose and
achievement. (And, there’s likely a souvenir
T-shirt in the deal, too!)
Most communities have frequent fitness
events, sponsored by charities, businesses
or health organizations.
They range from short-distance walks and
runs to endurance events such as marathons
and long-distance bike rides.
Consider these tips to help select and
prepare for a community fitness event:
Assess personal fitness level: Even if you
are a regular exerciser, you may need to add
workouts to the weekly schedule to prepare
for a challenging event.
If exercise is new, especially for those
with a medical condition, women over age 55
and men over age 45, it’s wise to talk with
a doctor before beginning a training
program.
Get the right gear: A supportive,
well-fitting pair of shoes is essential.
Find a store where staff is trained in
fitting athletic shoes. Clothes should be
appropriate for the sport and event.
Set a schedule: For a walkathon, it may be
as simple as walking 30 minutes three to
five times a week.
Most community events offer sample training
schedules to help prepare.
Work with a team, event support system or
coaches: Some events offer group training
and support.
Don’t overdue it: Set reasonable goals and
build up gradually to avoid injury. Warm up
and cool down before and after workouts.
Include rest days in the training program.
Back off if you’re hurt: If you feel more
than mild muscle soreness, take a break. If
you are injured or feel pain, rest, use ice
or check with a doctor.
Eat well and drink plenty of fluids:
Emphasize healthy foods that pack the most
nutrients for the calories, including fresh
fruit, vegetables, lean meats, nuts, whole
grains and low-fat dairy products.
Enjoy yourself: Part of the motivation for
participating in an event is to have fun.
Mayo Clinic Women’s HealthSource is
published monthly to help women enjoy
healthier, more productive lives. Revenue
from subscriptions is used to support
medical research at Mayo Clinic.
To subscribe, please call 800-876-8633,
extension 9751, or visit
www.bookstore.mayoclinic.com.
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