Safe & Sensible Return to Outdoor Cardiovascular Fitness
Steven McCune, PT, PES
Procore Physical Therapy P.C.
With the spring season only one month away and temperatures beginning to rise above 40 degrees, many of us will once again take to the streets for our walking and jogging activities. From the recreational walker to the avid runner, a sensible return to outdoor cardiovascular fitness programs is essential for an injury free summer and achieving our health and fitness goals.
The warmth of the air provides a motivation and an exhilaration that may cause many of us to initiate our outdoor aerobic activity with excessive intensity. The feeling of being cooped up and out of shape drives us to hit the pavement with such vigor that many will suffer injuries that could have been avoided with a gradual and patient return to outdoor exercise. Here are some concepts that may help in guiding you through a healthy remainder of the year.
We should all know some basics for monitoring our heart rates. Heart rate (pulse rate) provides us with useful information on how hard our heart is working and provides an easy way to determine if you are training at an effective and safe level. You may find your pulse at the wrist or the neck and count the number of beats in one minute. Your training heart rate target depends upon your fitness level. Healthy individuals can train at 70 - 80% of their maximum heart rate to improve cardiovascular fitness. A 60 - 70% training heart rate target might be more appropriate and safe for people just beginning an exercise program. One way for you to determine your maximum heart rate is by subtracting your age from the number 220. The resultant number can then be multiplied by 60 - 80% (depending on your level of cardio fitness) to arrive at your safe training heart rate target.
Achieving and maintaining good flexibility is an important aspect of avoiding injury. Proper stretching is a vital component for our return to outdoor activity. There are various methods being used today to gain flexibility. Generally speaking muscles can be stretched statically (without movement) and the stretch held for about 30 seconds. Low intensity stretching before exercise combined with a more intensive stretching routine after exercise is a recipe for success. Intensive stretching can be performed only when muscles are adequately warmed to allow stretching without injury. For the walker and runner, calf stretching is paramount to allow the knee and ankle full range of motion. Stretching is often overlooked or eliminated because of time constraints, but when performed correctly, can address muscle imbalances and prevent an injury from derailing your fitness programs.
The surfaces on which we run or walk must be considered when beginning or increasing our fair weather exercise. Whether you are a recreational walker or an avid, even competitive runner you must be mindful of injury prevention. The hard surface of the road can be very taxing on our bodies. Consider a track which offers a softer and sometimes cushioned surface. If you find the track very boring, consider using the track at times only to supplement your road-work. When walking or running on a road without a sidewalk, the general rule is to go in the direction opposite or against the traffic. Be aware that when doing so the road is always pitched down to the left to allow water to drain off the road. Prolonged walking or running on this unleveled surface can lead to lower back and lower extremity pain or injury. It is also important to choose appropriate footwear that is designed with your activity and goals in mind. If you are someone who has been suffering from lower extremity pain, it may be necessary to seek a healthcare professionals assessment and advise before continuing with your fitness program.
So, when the next month or two finds you returning to the outdoors for your cardiovascular training, begin easily and gradually build up to more challenging exercise. Start with a low training heart rate target. Begin with a speed or distance that targets around 60% of your maximum heart rate which is 220 minus your age. Try including some basic stretching into your routine. Remember that walking or running outside is more demanding than using a treadmill because of the harder surface and the need to propel the body forward. Also keep in mind that it is usually easier to make things harder, but once in pain, it is hard to make things easy. For preventing injury taking small steps when increasing your exertion levels, in many instances, is more beneficial than attempting large leaps or bounds. Practice safe and sensible exercise habits to remain healthy, and to gain fitness during your return to the great outdoors.
Good luck and have fun!