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Monday was busy. Tuesday was crazy. Wednesday was bedlam. Thursday, sheer panic and Friday...well, don’t ask about Friday.
Whew. Finally, the weekend. Time to make up for all the missed workouts during the
workweek. What’ll it be? A 10-mile run, 50-mile bike ride, a couple hours in the weight
room, dawn-to-dusk hoops, or speed-hiking up Mount Coronary? Why not all of ’em?
Weekend warriors are typically busy, goal-oriented, desk-bound professionals who love to
play hard but insist they don’t have time to exercise during the week. Because they
lack the fitness base to support their weekend exercise orgies, they’re also prime
candidates for injuries such as blown knees and sprained ankles—or worse.
In other words, being a weekend warrior is not a good thing. So what’s the fix? Give up
rugby for stamp collecting? Flush your career for a “Would-you-like-fries-with-that?”
job that lets you go for a daily jog? Hire a maid, a gardener, and a handyman? Put the kids
up for adoption?
True warriors
No, no, no. This kind of black-or-white, either-or thinking is typical of weekend warriors—and
part of the underlying problem. There’s a middle ground—a simple solution involving
minimal midweek exercise and good fitness habits such as stretching and warming
up. The trick is arriving at that understanding.
Trouble is, says Lynch, weekend warriors’ behavior can be a reflection of their whole
personality. Their commitment to accomplishment borders on obsession. Getting them to modify
their exercise regimen is tantamount to making them change who they are. “It’s like
telling someone who wants to achieve, ‘Don’t achieve,’” says Lynch.
“No matter what they take on—work, sports—they go it as a warrior.”
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Heart Smart |
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We don’t want you keeling over with a heart attack on the tennis court or running
trail. Here are some possible signs of exercise-related heart problems, courtesy of
the National Institutes of Health.
Pain or pressure in the left or mid-chest area, left neck, shoulder, or arm during
or just after exercise. (Note that vigorous exercise may cause a side stitch while
working out—characterized by a pain below your bottom ribs—which is not
the result of a heart problem.) Sudden lightheartedness, cold sweat, pallor, or
fainting. Ignoring these signs and continuing to exercise may lead to serious heart
problems. If any of these signals occur, stop exercising and call a doctor. |
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But the word “warrior” is a misnomer, says Lynch, whose study of Eastern thought
and Western sport has led him to a different definition. A true warrior “goes with the
flow and isn’t compulsive or obsessed,” he explains. “A warrior expects
nothing but is ready for anything. A warrior sees a block and is willing to retreat in order
to advance later. If you were a warrior, you’d notice an opening on Monday or Tuesday
for exercise” instead of clinging to a work now, play later mindset.
So, if you’re the General Custer of fitness and you’re tired of getting massacred
each weekend, what can you do? Here are some strategies:
Open your eyes. Just recognizing that you have a problem is a good start. Many weekend
warriors can’t even get this far.
Reflect. Step back and get perspective on your life. Remember the importance of health
and a balanced life. Think about that tired but true saying: Nobody ever lay on their deathbed
wishing they’d spent more time at the office. “Reflection is the key,” says
Lynch. “So much of my work is showing people that loss is not really loss, but gain. To
go slower is to arrive sooner.”
Choreograph. Realize that you have more options than exercising all-out or not
exercising at all. “I try to help people see that there’s a third alternative,”
Lynch says. “Once they see that these are two extremes, they see options in-between. Be a
choreographer—create something that makes
sense.”
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Finding Time |
Weekend warriors are prone to injury because they play hard but lack the fitness and
conditioning that come with a consistent exercise program. But according to experts,
you can stay fit by working out as little as 30 minutes a day, at least three to four
days a week. If you’re already exercising on Saturday and Sunday, that means you
just need to squeeze in short workouts during the week. Some suggestions to beat the
midweek time crunch:
Plan. Schedule workouts just as you do business meetings or doctor appointments.
Write them in your calendar. This helps you—and others—take your exercise time
seriously.
Bag it. Exercise on your lunch hour, then eat a brown-bag lunch at your desk.
This breaks up your day and you return to work feeling refreshed. No shower? Use a
damp washcloth to clean up in the washroom. Bonus: Instead of a fattening fast-food
lunch, you can eat a healthy home-prepared meal.
Go early. Midday or evening workouts often get cancelled as daily crises erupt.
But that won’t happen if you exercise first thing in the morning. Lay out
exercise gear the night before to save time.
Go late. There’s something soothing about exercising at day’s end,
when you don’t have to watch the clock or worry about interruptions. Hit the
gym on the way home from work, or get a reflective running vest or bike lights and
head outdoors—preferably with a partner for safety’s sake.
Get creative. Sneak in valuable workout time just by tweaking your daily
routine. Park farther from work or stores and walk briskly for 15 minutes to and
from your destination. Hit the stairs instead of the elevator. Take your bike, not
the SUV, to pick up that gallon of milk. Use a push mower to cut the grass rather
than a lawn tractor. |
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Avoiding Broken Bones |
—Build your activity level gradually over several weeks to allow your body to
adapt.
—Warm up for workouts by exercising easily for 10 to 15 minutes to get muscles
ready.
—Stretch gently after warming up, using stretches that are appropriate for your
sport. You can also stretch after your workout.
—Invest in good equipment such as supportive running shoes or a bike helmet.
—Stop exercising if you feel early-warning pains in feet, ankles, knees, or
other areas.
—Cool down after your workout with 10 to 15 minutes of easy exercise.
—To treat overuse injuries, the Aerobics and Fitness Association of America
recommends the RICE method:
- Rest. Length of rest depends on severity of the injury. It may range from a
modified program to a complete halt in activity.
- Icing. Ice the injured area for about 20 minutes daily to help reduce
inflammation. Stop icing when your skin begins to turn pink. Talk with an athletic
trainer or doctor about guidelines.
- Compression. Reduce swelling by snugly wrapping the injured area with an elastic
bandage. Check with a trainer or doctor for proper use.
- Elevation. Keep the injured area elevated above your heart to help reduce
swelling and speed recovery.
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