Newswise — When the usual exercise options get too routine, get off the treadmill and sign up for a community walk, run or bike ride.
Event training can be an incentive to meet exercise and fitness goals, according to the March issue of Mayo Clinic Women's HealthSource. In addition, many women find participating in a community fitness event provides a sense of camaraderie, purpose and achievement. (And, there's likely a souvenir T-shirt in the deal, too!)
Most communities have frequent fitness events, sponsored by charities, businesses or health organizations. They range from short-distance walks and runs to endurance events such as marathons and long-distance bike rides.
Consider these tips to help select and prepare for a community fitness event:
Assess personal fitness level: Even if you are a regular exerciser, you may need to add workouts to the weekly schedule to prepare for a challenging event. If exercise is new, especially for those with a medical condition, women over age 55 and men over age 45, it's wise to talk with a doctor before beginning a training program.
Get the right gear: A supportive, well-fitting pair of shoes is essential. Find a store where staff is trained in fitting athletic shoes. Clothes should be appropriate for the sport and event.
Set a schedule: For a walkathon, it may be as simple as walking 30 minutes three to five times a week. Most community events offer sample training schedules to help prepare.
Work with a team, event support system or coaches: Some events offer group training and support.
Don't overdue it: Set reasonable goals and build up gradually to avoid injury. Warm up and cool down before and after workouts. Include rest days in the training program.
Back off if you're hurt: If you feel more than mild muscle soreness, take a break. If you are injured or feel pain, rest, use ice or check with a doctor.
Eat well and drink plenty of fluids: Emphasize healthy foods that pack the most nutrients for the calories, including fresh fruit, vegetables, lean meats, nuts, whole grains and low-fat dairy products.
Enjoy yourself: Part of the motivation for participating in an event is to have fun.
Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call 800-876-8633, extension 9751, or visit www.bookstore.mayoclinic.com.
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