Just like everyone else, the weekdays can be crazy and hectic. They’re jam packed with activities and things to do from work, school, errands, the kids, and so many other things. Because of this, there may not be much time during the week to squeeze in a good workout which is why, come the weekend, most people hit the gym, court, or pool and try to make up for all those days they didn’t get to do any exercise. These people are what you would call “weekend warriors” – individuals who get no exercise during the week but engage in strenuous physical activity over the weekend. Weekend warriors, more often than not, think that by going into over-activity, they are making up for all that lost time. In fact, such strain can put you at risk for certain injuries.
People who exercise intensely during the weekend make themselves prone to injuries, since the sudden shift from idleness to intense activity puts strain on the unconditioned body. Some of the most common weekend warrior injuries include: pulled muscles, cramps, heart attacks, and can lead to some of the most serious sports injuries. What’s more, it can also lead to having to take extended time from your sport (and sometimes your job) just to heal. Also, statistics show that weekend warriors are more at risk of fatal exercise-related heart attacks and cardiac arrest than those who get regular exercise.
In order to avoid the common weekend warrior pitfalls, all it takes is a little common sense and restraint and following the most common, often heard advice. As you’ve probably heard often, do consult your doctor or physician before getting into any exercise program or routine. Your doctor will be able to assess, relative to any injuries or conditions you have or may have had, those exercises that you can perform. Before beginning anything, make sure that you take time to warm up and stretch properly to get your body used to the physical activity. This will also help increase blood flow to your joints and could help prevent injuries. If you’re planning to increase the intensity and length of your workouts, then increase the activity slowly by no more than 5 to 7 percent every four weeks. Gradual increases will help ease your body into the intensified workout. Shocking your system with strenuous exercise can be harmful.
Once you’ve gotten yourself back into the habit of exercise, make sure that you give yourself a few workouts during the week. Regular exercising is important so that your body doesn’t fall into inactivity again. Mix it up, too, by cross training and targeting different muscles and parts of your body. Make sure, though, that you give yourself a break and rest in between workouts. Allow your joints and muscles to recover, say by taking a break every other day, so that you’re at optimum performance during your next workout. I tried to avoid saying it, but I will… keep in mind that your mind may think young, but your body is no longer that of a 20 year old.
Remember, a little can go a long way. Too much too soon can be a serious health risk and if you want your efforts to pay off, take a few precautions, be responsible, use common sense, and listen to what your body is telling you. Follow these tips and your workouts will give you the results you’re looking for.
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