With the Lake Superior Dragonboat Festival just around the corner I think it's a good time to talk about proper warm-up and training for events and movements you don't normally do.
First, running for the line, jumping in the boat, paddling hard may not be the best way to start your race or any activity for that matter. Warm-up before you start asking your body to work. I don't know about you but I like to ease into my day before going full speed. So does your body. Make sure you move a bit before getting in the boat to help warm the body up. Limber up the body by stretching the muscles you are going to be working. Dragonboat races, 5-Ks, climbing, biking, swimming, water skiing and boating all ask your body to move in ways you don't normally move. So show some kindness and don't ask your body to perform all out without giving it the oxygen and nutrients it needs for movement.
Second, I know it may be a bit late but training prior to the event goes a long way to performing at top notch. Movement isn't just throwing your limbs around. It is actually a very complicated process in which the brain speaks to the muscles via the central nervous system. Even when you don't think about it movement happens because your brain told your body to move. Training makes this communication much more efficient. Just as I would practice to give a great recital or learn a new word I should practice movement to give great effort at physical activity.
Many people just jump in and go which can result in injury and a performance which isn't their best effort. Figure out how you need to move during your event and begin practicing the movement prior to the event. Time needed in practice is determined by how skilled you are now, how often you move that way, and how long you have to set up your training schedule. For some this means weeks or months, for others years -- think Olympians.
Third, remember to have fun. Sometimes when we decide we want to compete at something we take all the fun out of it by paying too much attention to the numbers -- how many hours I practiced, how fast I ran, how much I lost. You signed up for this event because you thought it would be fun so work to keep it that way. Make sure to add "fun" practice or games into your workouts, too.
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This can be done by playing a game with similar skill sets but a different focus on outcomes or by including people you wouldn't normally train with such as family or friends. If you are further along than a beginner passing your wisdom onto those just starting out can be a great way to get something back from all your hard work.
So this week as you begin to get ready for Dragonboat festival or another upcoming event remember, warm-up and stretch your body, train for and practice the movements needed to complete the activity successfully, and most of all have fun.
Stacy Reuille-Dupont is owner of Superior Balance Fitness Center and SuperiorWorkout.com. She may be reached at www.superiorbalance.com or stacy@superiorworkout.com .
