Text 
No Comments [ Add Comment ]Fall into fitness
By BRAD GILLMANThe sun has set on Labor Day.
Which means no more hot dogs, lemonade stands or children running through the streets with Super Soakers.
Fall is upon us. Well, if you go by the official autumn equinox, it's barely three weeks away.
And while the fall season gives us football, Halloween and colorful leaves, it also gives us the best chance for exercise.
"Summer months, you're relegated to late evening, early morning," said Ben Betteridge, physician at Sports Medicine Specialists in Bountiful. "Whereas the fall time -- (it's a) much wider window."
Griff Neilson, personal trainer at Lifelong Fitness in Layton, sees a major increase in members once the summer months are gone.
The surge isn't necessarily determined by the temperature drop. "With school starting, mothers being available again, the floodgates usually open," Neilson said.
Summer months can come with a hectic, and inconsistent, schedule, which Neilson said can contribute to a lack of exercise.
But fall brings new opportunities, as well as a few obstacles.
It's a good time for starting or maintaining
For those who are always active, fall offers a chance to change up the routine.
For those who are starting or getting back into a fitness program, there are many fresh activities to entice them.
"A lot of it comes down to the individual," Neilson said. "What accommodates your lifestyle? What's going to encourage you to sustain your activity levels throughout the fall?"
Newcomers can choose their path -- maybe jogging, hiking the trails, or riding a bike. Or, you can also choose to join a gym, run on a treadmill or lift weights.
If you involve activities that you enjoy, Neilson said, "adherence goes up when you do those things."
Consider the cross-training possibilities
A cyclist came to Betteridge with the goal of getting stronger on steep hill climbs.
The doctor's solution had nothing to do with cycling. He suggested interval training and weightlifting -- all a part of cross-training.
"Cross-training is extremely important," Betteridge said. "If you don't train, you're going to come up with some muscle asymmetry."
Every activity targets a certain muscle group while neglecting others. The idea behind cross-training is to work out the muscles that don't see enough action.
So, runners might try upper-body weightlifting. Swimmers can hit the trails running.
Since the fall season allows for the most activities, it's perfect for cross-training -- although home-fitness fans might have trouble finding a way to cross-train at home.
A home exerciser might just have a treadmill. But when there's a will, there's a way. Betteridge said interval sprints on the treadmill, pushups and line sprints can all help.
"(Line sprints) you can do that in a street, you don't have to be in a gym," Betteridge said. "Stairs provide a good way to do some plyometric work."
Muscle performance is not the only reason for advocating cross-training. Overuse injuries are common for repetitive work in the same sport or exercise, Neilson said, so, for instance, constant treadmill work can lead to sore knees.
Remember the hidden dangers
Every exercise comes with its own inherent dangers, and fall exercise is no exception.
"Fall time, when you've got a change in the sun's rays, visibility is a big danger," Betteridge said.
Drivers can have difficulty seeing runners or cyclists on the road, even during the midday.
"Even though, technically, you have the right of way, you always want to be cognizant of your surroundings," Betteridge said.
Temperature fluctuations can be a source of concern. Yes, the mercury is falling, but heat-related injuries can occur even in temperatures around 80 degrees.
Staying well-hydrated is just as important as in the summer.
There's also risk of hypothermia when the sun goes down.
"It starts out warm, but then all of a sudden, the sun goes down and it gets cold very quickly," Betteridge said. "You can get hypothermia in the fall time."
Make your resolutions early
Let's say that your last 30 New Year's resolutions included losing weight and getting fit. It's safe to say that goal will be on the list again in 2009.
So why not plan early and start now?
"Anytime is a great time to lose weight and start a training program," Betteridge said. "The problem with doing it on January 1st is you're much more limited in what you can do."
Since more activities are possible in the fall, he said, focus now on starting.
Even when the temperature is too extreme, there's plenty of places that can help: health clubs, community recreation centers and universities.
"I don't think there's any excuses anymore," Betteridge said.
Add Your Comment
