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Stretching Limits - Start With Light Training -- and Build From There

June 1, 2013 – Lisa Cachia

Finally, the weather is starting to warm up nicely so if you havenít officially begun your seasonal training now is certainly the time.

As with any process, itís always a good idea to begin at the beginning and in sports training that means general conditioning.

Start off with some light to moderate intensity cardiovascular exercise. The American College of Sports Medicine and the U.S. Department of Health and Human Serviceís Physical Activity Guidelines state that 30 minutes of activity at least five times per week is the minimum recommended amount that adults should achieve for improved health benefits.

Break it up into three 10-minute sessions per day if necessary.

No matter what get in as much as you can because some is always better than none. Walking, cycling or light jogging followed every time by a good stretch is a great way to get moving.

Feel free to mix up your approach to the cardio to keep it interesting!

Then begin to combine cardiovascular exercise with strength training of larger muscle groups plus some special attention to the core two to three times per week for a well-rounded program.

If youíre not sure where to begin with strength training, ask a professional for some ideas.

Over the course of a few weeks, gradually increase the time and intensity of your general conditioning workouts and begin adding some sport specific exercises.

For example: sprint/interval running, rotational core exercises, shoulder stabilization exercises and lateral movement drills are all appropriate choices to perform better at softball.

Balanced nutrition and proper hydration are also key components to your best performance so eat healthfully and drink plenty of water on a regular basis.

Taking this methodical approach to training can help to improve your overall health, prepare your body for more rigorous exertion during games and keep you feeling great on and off the field.

And remember to consult your physician before beginning any new exercise program.

Any questions or comments please contact: Lisa Cachia, ACSM Certified Personal Trainer at

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