IT WAS JUST A FEW WEEKS AGO that temperatures were stuck below zero and cars struggled to turn over in the cold. Now daylight lingers until after dinner, and warmer weather beckons us outside. But as the days get longer and temperatures rise, many of us are surprised to realize that last fall’s good intentions of getting in (or staying in) shape lost their luster sometime after the new year.

So after a winter filled with holiday eating and hiber-nating in front of the tube, many of us are looking to ease back into the swing of spring and tune up our bodies before we jump full force into summer workout routines. Local fitness pros stress the importance of starting slow and taking time to stretch. And whatever you choose to do, be sure to fill your routine with activi-ties you enjoy and will stick with.

Beverly and Bill Wright of Greenwood are active mem-bers of The Marsh in Deephaven and attend Body Pump classes regularly. “They add core strength, balance and flexibility,” Beverly says, “And it’s a great way to get into shape for the summer.”

Here are some additional tips to help avoid injury as you tune up your body for spring.

Determine your fitness level. Begin by talking with your healthcare provider to find out which activities are right for you. Then take a look at myOptumhealth.com for a free, baseline, post-winter fitness assessment. This will help determine where you are and where to focus your fitness efforts.

Begin warm-up and stretching routines. When stressed for time it seems that the warm up part of a routine gets tossed out the window. It’s time to bring it back in again. Research shows that a solid warm up is the most important ingredient for avoiding injury. So, regardless of how long you’ve been working out, it never hurts to take the time to revisit your pre- and post-workout exercises.

Also explore options for stretching between exer-cises, which can deplete the lactic acid exercise creates that can lead to days of muscle soreness.

Remodel your cardio fitness routine and concen-trate on aerobic exercise.

Whether you like to walk, bike, run or play sports, it’s important to get a half-hour cardio workout three to four

times a week. But if your cardio’s been in a deep winter freeze, start slow with 10–15 minute sessions, adding a couple of minutes each time. A half-hour routine three times a week that varies in speed and intensity is great for burning calories and fat. If you are pinched for time, inter-val training has all the trappings; it’s fast, easy and fun.

Overhaul your resistance training workout. Once you’ve made the commitment to this part of your spring tune-up, go through each exercise in your routine slowly and without weights. Then progress by add-ing weights. This approach will give you more confidence and reduce boredom. Resistance training is as important as cardio and has been shown to improve metabolism, increase stamina and diminish the effects of aging.

Tune up your nutritional program. It is more important to work toward lifestyle change than to deprive your body of nutrients now that could lead to unhealthy eating habits later. Slowly make healthy adjustments to your current eating program. Learn the difference between appetite and hunger; the distinction could help you curb the emotional eating that leads to excess weight.

Try something different, and choose something you enjoy. If you have kept up your cardio routine, consider shaking things up by trying a new activity—or the same activity at a higher intensity level. Fitness clubs add new classes and activities seasonally.

Exercise with others. Consider joining a running or biking club, like the one that congregates at Dunn Bros. Coffeehouse in Excelsior. Some travel Lake Minnetonka Regional Park’s 2-mile-plus paved trails on Saturdays, starting with the spring thaw.

Take on a new outdoor activity. Several local clubs are starting new schedules for outdoor activities in the next month. The Wayzata Yacht Club starts tuning up skills and boats late in April. See wyc.org for class and seminar schedules.

And finally, make sure to ease into any new routine so you minimize soreness or injury. Toss old running shoes and read up on new training techniques. By slowly increasing your level of endurance, you’ll be in better shape for all your favorite warm-weather activities. //

Spring ForwardWe tune up our cars for winter and our bikes and boats for summer. Now it’s time to tune up ourselves for spring.

Nancy Goedeke is a Twin Cities freelance writer.

The Marsh15000 Minnetonka Blvd., Minnetonka952.935.2202The studio at The Marsh offers 27 varieties of fitness classes, including yoga, tai chi and pilates.

Minnetonka Life Time Athletic & LifeSpa 3310 County Rd. 101 S., Minnetonka952.476.1717One of Life Time’s most luxurious centers, with onsite spa services, including massage and relaxation therapy.

Williston Fitness Center14509 Minnetonka Dr., Minnetonka 952.939.8370 The city of Minnetonka’s fitness facility has five indoor tennis courts with leagues and lessons for all ages and abilities.

YMCA—Ridgedale 12301 Ridgedale Dr., Minnetonka952.544.7708 The pool at the YMCA offers swim lessons for kids and adults, as well as specialty classes like kettlebell.

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BY NANCY GOEDEKE

Reprinted with permission of Lake Minnetonka Magazine. ©2009, all rights reserved. Any reproduction of this document is strictly prohibited. For reprints call 612.787.3148.

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LAKE MINNETONKA MAGAZINE / APRIL 2009