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4 Working Out for the Weekend "Weekend warriors" typically spend Saturday and Sunday being more active than normal since work and family obligations often prevent weekday exercise. Still, saving exercise for big weekend bursts of physical activity might be doing a disservice — those workout habits could make you prone to injury. We all know being active is a good thing, and the warmer weekend weather may inspire you to jog long distances, sign up for an adult soccer league or hike a challenging trail with friends. Work out without getting hurt by: • Stretching, warming up and cooling down — Stretching is not the same as warming up, even though it does help prepare your body for movement, and provides greater fl exibility and range of motion. Stretch for three to fi ve minutes before and after physical activity. Warming up raises core body temperature and fi lls muscles with blood so they can handle stress. To warm up for a brisk walk, walk slowly for fi ve to 10 minutes. To warm up for a run, walk briskly for fi ve to 10 minutes. Cooling down at the end of your workout helps your body gradually return to a calmer state. A sudden drop in physical activity can make you dizzy and add stress to your body. • Taking it easy (at fi rst) — There's no reason to hike all 10 miles of a steep trail on the fi rst attempt, especially if you've been hibernating for the past few months. Walk a mile or so on a relatively fl at surface to get started. Even that may leave you a bit sore the next day. If you experience joint or muscle pain that doesn't go away in a day or so, scale back how much you're doing and build up to a mile. Listen to your body. • Fueling your activity — Drink plenty of water before, during and after your workout to stay hydrated and maintain a healthy diet throughout the week. Eating plenty of lean protein, fruits, vegetables and whole grains will help keep your body in top shape. • Planning activity during the work week — Find time to build your endurance with moderate aerobic activity most days of the week. You'd be surprised at what a big difference 15 minutes a day of walking or biking can make. • Checking with your doctor — Talk with your provider before you begin a new activity or workout. He or she can help you decide what kind of activities are suited to your specifi c physical and medical needs. You may live for Saturdays and Sundays, but your body is there for you seven days a week. Avoid injuries — be smart about cramming too much activity into a two-day time period. To find a CHRISTUS Health physician in your area, visit christushealthsb.org and select "Find a Physician." A Community Fitness Resource Meeting with a personal trainer is one of the best ways to prevent injuries caused by exercising too hard, too soon. No matter where you are on your fitness journey, the Smart Start series at the CHRISTUS Louisiana Athletic Clubs (CLACs) Shreveport-Bossier provides one-on-one support. "New and existing members can receive an assessment of their current fitness level and health history at no extra charge," says Megan Leehy, CLACs director. "This evaluation allows our trainers to develop personalized plans and walk each member through the exercises necessary to safely achieve their goals." In addition to the Smart Start series, the CLACs offer something to interest every member of your family, including: • a kids' gym • an indoor track • cardiovascular and strength-training equipment • group fitness classes The CHRISTUS Louisiana Athletic Club Shreveport has an indoor swimming pool and offers year-round swimming lessons and a children's swim team. For more information, visit christushealthsb.org/athleticclubs. 10 christushealthsb.org