MCM001:  Health

Spring signals the end of hibernation and the onset of outdoor exercise for the masses. The magazines tell us we are a "healthy" city, but each of us is prone to setbacks if we don't stay smart about how we restart. What's worse than flaming out in April? If you want to avoid spring injuries, you have to balance boundaries with potential and intentions.

You also have to work to avoid boredom, procrastination and disappointment that is a factor in getting back in shape. We are, as a whole, impatient, results-oriented people. If pounds don't melt away or the times don't improve quickly enough, we wonder why we are working so hard and exercise becomes just another task shoved farther down the to-do list.

So here are a few basic things to think about as we leap into spring:

New challenges

Michelle Theall, founder and publisher of Women's Adventure magazine and author of "30 Days to Better Health," notes that men seem more likely to cling to the good old days, but everyone must learn to let go and move on.

"As a former college track athlete myself, I can sympathize with men in that I know no matter how hard I push myself, I'll never be in as good of shape as I was in my 20s," she says. "However, there are many things besides running that I have no idea what the upper limits of my capabilities are. New sports, like rock climbing, surfing, snowboarding. All provide a new and untested path to achievement and success."

Have a plan

Patience and pacing are critical. Personal trainers are always trying to hold clients back because they don't want them to burn out or, worse, injure themselves.

You should start with knowing your baseline fitness. That means where you are at this moment — what you can do. Then determine what you want to do. Work gradually but consistently to get there. Try to best yourself, not others. And don't quit at the first setback, but don't be afraid to back off. Nobody is judging you.

Theall suggests those re-entering an active lifestyle adopt the new-sneakers rule: break it in slowly.

"Celebrate gradual gains and don't set the bar to where it used to be set," she says. "Set it slightly above where you are now. Then move it up from there and take a look at where you are in 30 days."

Think safety

The number of adults between 34 and 54, who were treated in emergency rooms for sports-related injuries, rose by a whopping 33 percent between 1991 and 1998, according to a study by the Consumer Product Safety Commission.

Shannon O'Kelley of the Physical Therapists Association of Washington implores you to warm up before each workout, as boring as it can be. Take five minutes warming up your muscles on a bike and then stretch another couple minutes. Go gradually; forget the "weekend warrior" thing.

If you've been out of the game a long time, start with machine-based exercises before working your way up to free weights. Try riding the stationary bike before doing a spinning class.

Once you begin to feel comfortable, increase your activity time, intensity, repetitions or resistance by 10 percent at a time. Don't try to jump from 1 mile to 4 miles, or 10 pounds to 25. And if you don't know how to perform an exercise or use a machine, consult a professional.

Get technical

Jenny Hadfield, fitness expert, co-owner of Chicago Endurance Sports and author of "Marathoning for Mortals," suggests those who have been inactive begin with frequent but shorter workouts (25-30 minutes, 3-5 days per week) so the body can adapt to the changing activity level. Gradually increase the time of each workout after completing 12 sessions. She says a pedometer can motivate. And people trying to lose weight should keep track of exactly what and how much they eat.

Richard Seven: 206-464-2241 or rseven@seattletimes.com (Related)