Injury Prevention

Injury Prevention

The Outdoor Fitness Warm Up

Warm ups do more than just warm up your muscles!
 Every workout begins with a 5-10 minute warm up.  A warm-up is your time to limber up your body--and your mind--in preparation for the workout to come. A warm up can be a simple as a walk or a jog. Outdoor Fitness warm-ups combine breathing and posture exercises with joint lubrication exercises, followed by a walk, building to a slow jog.
 
 
Steps to Warming Up  (Video Below)

Where to Workout - Choosing Outdoor Locations

Scouting Locations

Choosing locations for your workouts can be a lot of fun. Whether you live in town or out in the country, once you start looking at your environment as a place of opportunity for exercise, so many possibilities come to life! Different environments all have locations and types of props that lend themselves to great workouts. Different environmental landscapes also have their own particular challenges. If you live in the city, you’ll naturally have a different set of factors—and potential hazards—to consider when working out than if you live in the mountains. Depending on where you live, and where you plan to take your outdoor workouts, consider these factors. 
 

For Stong Bones Get Your Vitamin D

Vitamin D is getting a lot of attention these days, and for good reason.

Vitamin D has been shown to cut the risk of certain cancers by 40%, as well as prevent osteopenia and osteoporosis.
 

In a Harvard study of 47,000 men, it was reported that vitamin D reduced the risks of cancers of the digestive system by 43%. In  another study from UC San Diego, a daily dose of vitamin D showed to reduce the risk of breast cancer by 50%.
 

Flexibility Basics - Lube Your Joints!

Go Slow to Go Fast!
When it comes to warm ups I always say, “Go slow, to go fast!”  That means take time before each exercise session with a "pre" warm up. You'll find you will perform better - smoother, faster, stronger.

Lube your Joints!  Every joint in your body is "lined by a thin layer of cells called synovium, which secretes what’s called, “synovial fluid." This fluid nourishes the cartilage, lubricates the joint, and keeps the joint stable. When you move your joints through their range of motion, synovial fluid is pumped into the joint. Think, “Tin Man in the Wizard of Oz.”  (See Video Below)

Rewire for Success with the Outdoor Athlete's Best Kept Secret

Every year about this time I find I am out of balance both physically and mentally.  What happens during the month of August is that I get off of my normal, balanced fitness routine and opt for a linear "loose" routine, one that is mostly made up of walking and running.  Afterall, this is vacation time!
 

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