Raymond Solano, DC, CCSP

The end of summer is approaching for many students returning back to school. Although summer time is meant to be relaxing and enjoyable, many young athletes don't do enough to keep the momentum going in regards to staying in shape. If you are an athlete returning back to school to play a Fall sport, then the info below is just for you. The following guidelines are helpful and a reminder for getting back into the game and staying injury-free.

· Warm up with light activity, progressing to moderate activity at least 5-10 minutes before exercising or participating in sports.

· Cool down and stretch after every workout. Never just walk away

from a sport or activity. Hold each stretch for 30 seconds to one minute without bouncing.

· For safe training, never increase your exercise intensity or the amount of weight lifted by a factor of more than 10 percent every two weeks.

· Train specifically for your sport. Each activity uses different muscles and patterns in the body; make sure your body is trained for your sport

· Use heart-rate guidelines in training for endurance sports.

· Give your body a break. Always take one to two days off per week to let your muscles heal and your body repair.

· Cross-train with different activities. This allows your body to repair and helps you gain strength and endurance at the same time.

· Don't use thirst as a guide to drinking. By the time you are thirsty, you are already more than 3 percent dehydrated.