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health & fitness

Prepare for

Exercise/Sport

by Paula Allia, PT, DHSc, MTC, OCS

xercise is a form of movement that Stretching after a quick warm up is ideal to target muscles
utilizes joints, ligaments, and muscles specific to the activity going to be performed. This stretching is not
Ein combination. These movements prolonged and its purpose is to prime the muscle and get integral
create heat and thus burn calories. This parts of the muscle ready for contraction and use. The stretching
information describes the basis for should cover the range of motion that the arm or leg will endure in
movement. the activity. Too small of a stretch is not advised as it could lead to
In physics, work is equal to the amount injury as the muscle will not be prepared for proper exertion. This
of force it takes to move an object. This stretching should be of short duration. Knowing the range that
relates to training and lifting weights or both your joints and muscles have is key to understanding their
using body weight for resistance. Power is the speed or rate of work limitations.
being done. Work burns calories and produces heat in the body. If Light weights get the body moving but when the body is being
someone is very strong they are probably more likely to be able to more challenged with heavier weights, the blood pumps more, the
produce more power by increasing the workload and being able to heart rate rises and the body begins to heat up. Studies have shown
drive that force. that excessive heat in muscles can cause fatigue and limit work
Exercising in a sport utilizes the same concepts with the amount output and power over time. Having the ability to release that heat
of work and power dependent upon the circumstance presented. enhances the endurance in muscles and may perhaps allow another
What can be done to enhance a workout? There are several set of reps on an exercise which can in return result in bigger
considerations. Warmups, stretches, body temperature control, strength and endurance gains over time.
cool down, body reset, and post-exercise stretching should all be The summer months can get warm. Keeping the muscles from
considered no matter what the activity or workout is. If it is for overheating provides the opportunity for a safer and successful
general fitness then a well rounded program is good. If for a specific exercise session. At a minimum, do these things:
activity like golf, tennis, or pickleball, a warm up followed by • Drink plenty of water.
specific stretches should be considered. In exercise, when warming • Eat cooling foods. These foods tend to contain a lot of water.
up, the pulse may rise slightly; the blood pumping through the Do an online search to learn which foods you like that are cooling.
body is all relative to what body parts are being used and how much • Consider using a cooling/ice pad on the palm of the hands
work and power is being produced. between exercise bouts. This will send cooler blood to the heart and
A small warm up of 5-10 minutes can ensure that the heart thus through the body to help keep the muscles from overheating
muscle starts to pump the blood through the body and gives the and causing weakness and fatigue.
first inclination on how one feels before they actually start to stress • Use a cool towel on the face for cooling.
the body itself. Sometimes a person can get a warning sign that Injuries occur in sports and training. Post exercise, decompress
maybe they are not feeling up to par to do a hard workout and thus the joints and muscles with stretching for at least 30 seconds.
change their thoughts of what that work should be on that day. Perform slow breathing while stretching to assist in relaxation.
This warm up should incorporate most of the body and not just a Take time to preserve the best of you and keep moving!
single body part. If you need help getting to a better place, please call
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Here’s To Your Health! Fitness Together at (239) 263-9348 (335 14 Avenue South) and
we can guide you in the right direction.
Find your niche and keep moving.

Fitness Together 335 14 Ave South, Naples, FL 34102 239.263.9348 www.FitnessTogether.com/naples
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72 Life in Naples | April 2024