28 Oct Weekend Warriors need to step it up between activities

Many people laugh when they hear the term “weekend warrior.”
However, it’s not funny when those people’s lack of physical fitness, especially when it comes to flexibility, leads to getting them hurt.
Weekend Warriors are men or women who participate in a physically strenuous activity only on weekends, or on a part-time basis.
If you think you’re going to show up at the slowpitch softball field, golf course, biking trail, etc., on just weekends, and not do anything during the week, you could be setting yourself up for a fall. The risk obviously increases as you get older and older.
But with a lot less time than you might think, the Weekend Warrior can go to full-time fitness.

Here are some keys to getting and staying in shape for busy people
* Exercise at least three to four times a week, even if it’s for just 15 minutes a session. The biggest problem for Weekend Warriors is working out hard at whatever they do and then going many days, or even a week or more until exerting themselves again
* The very next day after your big workout, whether it’s the weekend or a weekday, it’s important to move around again. If you don’t have time to do even a traditional short workout, such as running on the treadmill, riding a bike or jogging, then at least do something around your home.
Even a good, brisk walk with your dog or kids or both will help move your muscles around and get rid of the soreness from the day before.
* If your big activity is on the weekend, such as a basketball or slowpitch game, then get several short workouts in during the week. Even 15-30 minute workouts will make a world of difference.
* Here are some simple exercises for people on the go:
Squats (with our without weights), regular and decline pushups (feet on a chair or bench), exercise ball sit-ups and power tube stretches.
Do reps of at least 15-20 and only take short breaks in between.
If you have time to add some more favorite exercises, then do it.
Remember to stretch before and after the workout.
But the single biggest key is to exercise at least three times a week, preferably more. One big blowout fitness day a week, whether it’s playing a game with a team, or a 1 ½ hour workout on a Saturday, doesn’t do much good if you sit around the next six days.