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Question of the Month:
Q. I injured myself at a recent 10 km race and have been told to avoid running
for a few weeks. Is there anything else I can do to stay fit and active?
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Funny you ask: I injured my shoulder
in a race and was out of the pool, the weight room and off my bike for almost
three months. And, I have to admit it nearly drove me crazy! Like you, I
didn’t want to be completely inactive and yet found even the lightest
workout irritated my shoulder. But I discovered, as you will, the key: stay
positive and find a balance between staying active and fit without aggravating
your injury.
Your best tool (and mine): cross-training. Some of the most avid triathletes
I know are former injured runners who took up biking and swimming as a way
to stay aerobically fit without aggravating their running injury. You can
do the same. Just because you can’t pound the pavement doesn’t
mean you have to give up all your heart-pumping favorite workouts.
Cross training is simply a way of adding variety to your training: you can
vary your aerobic routine and incorporate some muscular strength and flexibility
training as well. And, when you’re injured, it’s a great way
to stay fit and stay sane.
Here are a few tips to keep in mind when you take up the cross training
challenge: (remember to always check with your doctor or medical practitioner
before you start).
1. Get creative. The American Council on Exercise says
a good way to increase your endurance level is to alternate low-level aerobic
activities with high intensity and gradually increase the amount of time
you spend on the more intense activity. If you replace your running with
power walking, do intervals: walk at a brisk pace and then speed up your
pace between lampposts. Gradually increase the number of repeats. Or try
a rowing machine for a total body workout without the impact.
2. Save time. Bike to the pool, do your laps and then bike
home. Or, cycle to a track and do some brisk but low impact power walking
and then cycle home. It’s a great way to get a two-in-one workout.
3. Try pool running. Pool running is a great way to keep
your heart pumping, without the impact. It simulates running in deep or
shallow water for a low to no impact run session. Incorporate intervals,
tempo running and other training to maintain your fitness level.
4. Don’t forget to warm up and cool down. And take
time to stretch. Your muscles will thank you.
Have fun!
Diane
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ANSWERED BY:
Diane Hart
Associate Editor
Oxygen Magazine |
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