Tips for people who only exercise on weekends
Fitting exercise in between work, kids and other commitments takes effort. That’s why some people squeeze workouts in on weekends. Regular physical activity offers a long list of health benefits, from helping manage your weight to improving your mood. But overdoing it on a Saturday when you haven’t worked out all week could raise your chances of injury. Tips to reduce your risk:
Warm up. Begin with a progressive aerobic activity that uses the same muscles as your workout: If you run, try a slow jog, the American Council on Exercise suggests. Follow with stretching or flexibility exercises to increase muscle elasticity. To prevent Achilles tendon injuries specifically — more common during basketball, tennis or football — give your calf muscle a good stretch (feel a pull, not pain). Taking a few minutes can help you burn calories more efficiently, lessen fatigue, improve range of motion and protect from injury.
Eat carbs and protein. That’s a good mix pre- and post-workout. Carbs are the fuel your engine needs, and protein helps rebuild and repair, as well as make amino acids available to your muscles. Eat a few hours before your workout, then snack within 15 or 20 minutes after, the Academy of Nutrition and Dietetics suggests.
Don’t ignore heel pain. A common cause is plantar fasciitis, which occurs when the thick band of tissue across the bottom of your foot becomes inflamed. Risk factors include improper shoes, repetitive impact exercises and new or increased activity. Left untreated, it may result in foot, knee, hip or back problems. If you feel a stabbing pain in your heel, talk to your doctor. About 90% of people improve with simple treatment: rest, ice, non-steroidal anti-inflammatory medication or physical therapy.
The Doctors is an award-winning TV show. Check local listings.
Support Local Journalism
Support Local Journalism
Readers around the Lake Tahoe Basin and beyond make the Tahoe Tribune's work possible. Your financial contribution supports our efforts to deliver quality, locally relevant journalism.
Now more than ever, your support is critical to help us keep our community informed about the evolving coronavirus pandemic and the impact it is having locally. Every contribution, however large or small, will make a difference.
Your donation will help us continue to cover COVID-19 and our other vital local news.
Start a dialogue, stay on topic and be civil.
If you don't follow the rules, your comment may be deleted.
User Legend: Moderator Trusted User
SOUTH LAKE TAHOE, Calif. — Giants second baseman Hudson James snared a line drive for the final out and a championship party ensued.