2004 SEP 20 - (NewsRx.com & NewsRx.net) -- Olympian athletes aren't the only people pushing their bodies to extremes. Many at-home fitness champions, motivated by the 2004 summer games, are attempting the sports at which their heroes excel.
However, out-of-practice athletes who want to sprint as fast as Maurice Green, swing a backhand like Venus Williams, swim with as much poise as Michael Phelps and kick the soccer ball like Mia Hamm are at a greater risk than the actual competitors of suffering injury and permanent damage to their bodies.
Khalid McLeod, personal trainer for Bally Total Fitness, offers safety tips and exercises that champion Olympian 'wannabes' should follow to avoid sports-related injuries.
Begin each workout with a low-intensity cardiovascular exercise performed for 5 to 10 minutes or until perspiration begins. Exercising muscles that are not warmed-up will increase risk of injury.
Begin each workout with upper and lower body stretches. Stretching should be slow and controlled without bouncing. Hold each stretch at a point of mild tension for 10 to 30 seconds. Repeat 3 to 5 times. Do not excessively flex, twist, or lock any joints.
Perform at a graduated response. Begin activity at 50% of exertion and gradually increase before going full blast to reduce the chance of injury.
Hydrate! By the time your body tells you that you're thirsty, you are already dehydrated. Drink plenty of water before, during and after the activity.
Prevent further trauma to the body by cooling down. This will gradually lower your heart rate, circulate blood and oxygen to your muscles and reduce the risk of muscle soreness.
Running is hard on the legs so be sure to stretch hamstrings, quadriceps and calves. Build cardiovascular endurance by combining running and walking.
Both your upper and lower body muscles will be used in tennis. Therefore, do not forget to stretch shoulders, flexor and extensor muscles in forearms and hamstrings, quadriceps and calves. Volleying a tennis ball against a wall can loosen rotator cuff muscles for increased flexibility as well.
Strong and limber arms and legs will propel you in the water. Prepare muscles, including calves and shoulders by stretching in the water. It is also helpful to strengthen lungs by intermittently holding your breath for several seconds.
Since every muscle from the lower back to the Achilles tendon will be used in soccer so stretch hamstrings, quadriceps, and calves.
This article was prepared by Health & Medicine Week editors from staff and other reports. Copyright 2004, Health & Medicine Week via NewsRx.com & NewsRx.net.
