Spring into Shape
When it comes to fitness, results start when you start

Each year around this time, most of us go through a rite of passage. We look into the mirror and realize the holiday bulge hasn't budged. After a long, sedate winter, it's time to spring into action -- whether you're going to golf, play softball, jog, or just enjoy the great outdoors.

First, you've got to get into shape. Targeted fitness levels vary from person to person. For one individual, fitness can be the ability to do a favorite activity like gardening; for another it might be stamina to compete in triathlons. Your goals depend on what you want to accomplish -- do you want to get in shape for daily walking, or are you going to play rigorous tennis matches?

"Half the battle is preparing yourself," says Karen Benson, a physical therapist with the University of Kentucky Sports Medicine Center. "Too many times people don't take the time to precondition."

Consider your present age, health, body type and activity level. If you haven't had a checkup in a while, see your doctor before you begin working out.

"Any type of activity is good as long as you're moving," Benson points out. "Pick something you like to do -- you'll be more likely to exercise if you enjoy your activity."

Some low impact activities include walking, rowing, cycling or stairstepping. Running and contact sports are higher impact, and require more strenuous training.

It helps to work out with a friend.

"A partner can help motivate and assist you with technique," notes David Jacobs, a certified athletic trainer at the UK Sports Medicine Center.

Wear suitable clothes and shoes. If the weather is on the cool side, layer clothing so you don't overheat as your body warms.

Jacobs also recommends wearing leather sneakers, which provide more support for your forefoot, arch and heel. Most shoe store employees can help you find the correct shoe and fit for your game plan.

On your mark, get set, GO!

Ready to get going? Jacobs also suggests first getting motivated mentally.

Start out slow. "You don't want to overdo it on the first day, or you'll get discouraged," Jacobs says. A gradual buildup will help reduce muscle fatigue, and will help you stay interested in your exercises.

Warm up before plunging into your workout. "About 10 minutes of exercises like climbing stairs, arm and leg swings, trunk rotations, or marching is a good start," advises Jacobs.

Always stretch before and after any exercise. It'll keep you flexible, reduce back strain, and can help tone muscles.

Off and running

Once into your workout, follow this simple rule of thumb: If you can talk to your partner, you're at a good level of activity. If you can't talk, you're pushing too hard, and you're not breathing properly. Other signs of overdoing it include lightheartedness or ringing in the ears.

"Know your body," Jacobs emphasizes. "If a joint hurts, then stop. If an exercise hurts too much, stop. Be in touch with yourself."

Don't forget to cool down. Stretch again -- not only does it reduce the chance of injury, it's a great way to spend a few minutes winding down before hitting the shower.

If you're just slightly sore after your workout, chances are your next warm-up will help alleviate the pain. Use ice to soothe sore muscles. On the other hand, if you're aching all over, you may need to rethink your plan the next time you exercise.

When your chosen activity becomes easy, gradually increase the intensity of your workouts. You might spend more time exercising, increase repetitions, or even the distances you throw a ball.

Try to exercise three or four times a week, if possible. And don't give up. It may take two to six weeks before you see results.

"Quick fixes don't happen," Jacobs points out. "Results start when you start."

Kim Cumbie is a senior information specialist with the University of Kentucky Chandler Medical Center Office of Public Affairs

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