After a long winter of reduced activity or inactivity, why not kick start your spring with an exercise program? Take advantage of the warm weather by doing exercises outdoors. You may be tempted to exercise at the same level you did at the end of the last season, but such enthusiasm often leads to early season injuries. Remember you need to get back into shape slowly and you should gradually increase training (i.e. mileage, time or amount of weight lifted) over a few weeks. You should exercise 3-4 times per week on alternate days to minimize injury and muscle soreness.
In addition to walking or jogging exercises, incorporate some of the following strength training exercises.
Playground workout (source: Women’s Health magazine and Parents magazine)
1. Monkey-ups
Target: biceps, core, and back. Jump up and grab a monkey bar with your hands shoulder-width apart and palms facing you. Hang from the bar with your arms straight, your knees slightly bent, and your ankles crossed (A). Pull yourself up until your chin passes the bar (B). Take three seconds to lower yourself. Do up to 10 reps.
2. Bench jumps
Target: core, buttocks, hamstrings, quadriceps, and heart. Begin by standing on a one to two-foot-high backless park bench with your knees slightly bent and your arms straight out in front of you at shoulder height (A). Jump down so you're straddling the bench (B). Jump back onto the bench, landing with your feet together. Continue jumping down and up as quickly as possible for 20 seconds.
3. Swing criss-cross
Target: abdominals. Sit on a swing and hold the chains, then lean back about 45 degrees. Extend your legs straight in front of you with your feet together and toes pointed. Open your legs slightly to form a V, then cross your left calf over your right, contracting your core muscles to keep the swing as still as possible. Return to V position for one count, then cross your right calf over your left to complete the set. Do 12 to 15 sets.
4. Jungle gym standing push-up
Target: chest, shoulders, and triceps. Stand arm-length away from the jungle gym, with feet shoulder-width apart. Place your hands on a bar that's no higher than your chest. Keeping your body straight and your weight on your toes, bend your elbows until your chest nearly touches the bar. Do 12 to 15 push-ups.
5. Bench dip
Target: shoulders and triceps. Sit on a bench and grip the edge with your hands shoulder-width apart. Scoot off the bench and extend your legs in front of you, bending your knees slightly. Bend your elbows and lower your butt a few inches toward the ground, keeping your back close to the bench; slowly press back up. Do 12 to 15 reps.
6. Lateral leg lift
Target: hips, outer thighs and waist. Stand alongside a step so it's on your right side and place your right foot on it; rest hands on hips. Press through your right foot to raise yourself up until your right leg straightens as you simultaneously extend your left leg to the side with foot flexed. Do 12 to 15 lifts, then repeat on the other side.
7. Slide lunge
Target: buttocks and thighs. Stand facing away from the slide and rest your left foot on the bottom of it; place your hands on your hips. Bend your right knee until your right thigh is almost parallel to the ground, but don't let your knee move farther forward than above your toes. Return to starting position by pressing through your right heel. Do 12 to 15 reps, then repeat with the other leg.