IT'S SPRING!

March 3, 2004

It was a long and cold winter, with many of us feeling closed in and "cabin fever" acting as a constant inner prayer for spring. Well it looks like spring has sprung and all the walkers, joggers and bicyclists are out and about.

For some they have kept up their exercise programs inside and are ready and fit to begin their favorite outdoor activities. For others winter means very little activity and spring brings a renewed commitment to outdoor fun and exercise.

Unfortunately letting yourself "go" for 4 to 6 months and then increasing activity too quickly will increase your chances of injuries and cardiovascular stress. Begin slowly and easily and take a few weeks to build up to your "pre-hibernation" level of fitness. If you like to jog or bike you may want to walk for 4 to 5 days for a week or two at 30 to 45 minute intervals before you start getting to your "usual" routine. All these common sense ideas also relate to people who like to clean their yards and garden as well which can be strenuous after a long winter.

One excellent way to ensure safety from a "heart healthy" standpoint is to use a heart monitor. You can purchase these at local bike and sporting goods stores or at health clubs and online. You don't need an expensive one. The goal is to stay within your target heart rate for safety and to get the most efficient and healthy way to burn unneeded fat stores.

There are many ways to figure out your target heart rate. One easy way is a method designed by Dr. Philip Maffetone in his book, In Fitness and In Health. It is called the 180-formula:

1. Subtract your age from 180 (180 minus age).
   
   1. Modify this number with one of the following modifiers:
      a. If you have, or are recovering from, a major illness (heart disease, any operation, any hospital stay, etc.) or if you are on any regular medication - subtract 10.
      b. If you have not exercised before, or if you have been exercising but injured or are regressing in your efforts (not showing much improvement), or if you get colds of flu, or have allergies - subtract 5.
      c. If you have been exercising for up to 2 years at least 4 times a week without any significant injury, and if you have not had colds of flu more than once or twice a year - subtract 0.
      d. If you have been exercising for more than 2 years without any injury, have been making progress, and are a competitive athlete - add 5.
      
   Depending on what your health status is you may want to check with your health care provider about any of the above suggestions to ensure a safe and enjoyable spring and summer.