Fitness Barriers

There are several barriers that can prevent a person from getting the adequate exercise needed. Below are some barriers and possible solutions. Barrier #1: Too tired after a long day of work or not enough time in the day.

• Solution: Get up half hour earlier and exercise in the morning. Schedule exercise into your daily routine (raking the lawn) and make it a priority, or even a family event.

Barrier #2: Treadmill or stationary bike is boring.

• Solution: Change it up! Take a bike ride outside, go bird watching on your hike, meet a friend to workout with and chat away, or exercise during your favorite show. Instead of watching the time, just enjoy the movie or hour show and know you are done when the show is over.

Barrier #3: Not having a lot of money to spend on a gym membership or exercise equipment or not having someone to watch my children.

• Solution #1: Go outside. Go to a park or sign up for free events through recreation center. Check with your employer to see if they offer discounts for gym memberships.
• Solution #2: Trade babysitting time with a neighbor or friend. When choosing a gym, find one with childcare and take your children with you.

Injury Prevention & Treatment

Being smart and preventing injuries is so much better than having to treat and “baby” an injury. There is nothing worse than getting to week 8 of a 10 week training schedule to complete your marathon or triathlon and come to a halting stop due to an acute injury. Some important and helpful tools:

• ALWAYS warm-up your muscles slowly.
• ALWAYS cool-down and bring your heart rate down slowly.
• ALWAYS stretch out. Hold a good stretch for at least 30 seconds. You should be able to feel your muscles relax and extend the stretch even more. When you hit that point, hold it for about 10 more seconds.
• DON'T be afraid to use anti-inflammatory medication before and after a hard work out or long run. Taking something before can help prevent swelling and inflammation, after a work-out can keep the swelling and inflammation down and under control (not to mention help with the pain)
• DON'T be afraid to use ICE right after a hard workout. Once again, try to get ahead of the swelling and inflammation and stay ahead of it to keep injuries under control. One great way to ice a specific joint or muscle is to use an ice bag or put water in a Dixie cup and freeze overnight. Then take the cup out of the freezer and massage/ice the sore spot. Peel the paper cup away as you continue to ice while it melts.