Conditioning for Summer Sports

If your winter workouts consisted mainly of sprints to and from the refrigerator during commercials, don’t plan on returning to your favorite sport in the same condition you left in last year—or more importantly don’t try to. Too much activity too soon and you might be enjoying the season on the sidelines as a spectator. Instead, ease into your activity at a comfortable level and gradually increase the duration and intensity over a period of 4-6 weeks. Try starting with 30 minutes of cardiovascular exercise 3 days a week, eventually working up to 40-45 minutes 4-5 days a week. Starting slowly helps you build endurance and allows your body to adjust to the new stresses put on it.

Safety Equipment

Real athletes don’t wear protective equipment, right? Wrong! Everyone needs protective gear—everyone. Helmets are important insurance against head and neck injuries when your summer sports include bike riding, inline skating, baseball, horseback riding and skateboarding. Bottom line, if your head is in danger of being struck or there is a chance you might fall at a high rate of speed, wear a helmet. Safety experts also recommend practicing how to fall. Avoid the tendency to tense up and stretch your arms out to break a fall. Instead, relax as much as possible and roll with the fall. Don’t forget wrist guards, elbow protectors, kneepads, lifejackets and mouthpieces when appropriate. As for sunscreen, aim for a SPF of 15 or higher and make sure it’s sweat-proof.

Beat the Heat

It doesn’t matter if you’re a weekend warrior or a seasoned pro, when the thermometer starts to creep above 90 degrees you’re putting yourself at risk for heat related illnesses. Fluid replenishment before, during and after your activity is essential. Always consume more water than you think you need, and don’t wait until you are thirsty to drink up. When possible, don’t plan sporting events between 10 a.m. and 3 p.m. (the hottest times of the day) and wear light colored, well-ventilated, loose fitting clothing. Never underestimate the importance of shade. Before you start playing outside, do some research to make sure shade is close, and if not bring your own umbrella or tarp to rest under.

Your body can generate 15-20 times the amount of heat it normally produces with hard physical work. Not only should you be aware of the signals your body sends as it begins to heat up, you need to act accordingly. Stop all activity and call a doctor if you develop a headache, lose coordination, feel dizzy, develop muscle cramps, stop sweating or begin to feel nauseous—all could be signs of heat-related illnesses. Know when to quit playing. Common sense goes along way in preventing heat related illnesses.

Enjoy the warm weather and all the opportunities it provides for outdoor activities. Just be sure to keep safety in mind and take the necessary precautions needed for a safe and healthy summer. After all, fun in the summer sun only applies if your injury free!