Fitness Advice for At-Home Fitness Olympians

Bally Total Fitness Expert Khalid McLeod Offers Fitness Tips to Help Fitness Olympian "Wannabes" Prevent Sports-Related Injuries

Olympian athletes aren't the only people pushing their bodies to extremes this August. Many at-home fitness champions, motivated by the 2004 summer games, are attempting the sports at which their heroes excel. However, out-of-practice athletes who want to sprint as fast as Maurice Green, swing a backhand like Venus Williams, swim with as much poise as Michael Phelps and kick the soccer ball like Mia Hamm are at a greater risk than the actual competitors of suffering injury and permanent damage to their bodies.

Khalid McLeod, national spokesperson and personal trainer for Bally Total Fitness, offers safety tips and exercises that champion Olympian "wannabes" should follow to avoid sports-related injuries.

Fitness safety tips:

-- Begin each workout with a low-intensity cardiovascular exercise performed for 5 to 10 minutes or until perspiration begins. Exercising muscles that are not warmed-up will increase risk of injury.

-- Always begin each workout with upper and lower body stretches. Stretching should be slow and controlled without bouncing. Hold each stretch at a point of mild tension for 10 to 30 seconds. Repeat 3 to 5 times. Do not excessively flex, twist or lock any joints.

-- Perform at a graduated response. Begin activity at 50 percent of exertion and gradually increase before you go full blast to reduce your chance of injury.

-- Hydrate! By the time your body tells you that you're thirsty, you are already dehydrated. Drink plenty of water before, during and after the activity.

-- Prevent further trauma to the body by cooling down. This will gradually lower your heart rate, circulate blood and oxygen to your muscles and reduce the risk of muscle soreness.

Sport-specific exercises:

-- Track - Running is hard on your legs, so be sure to stretch your hamstrings, quadriceps and calves. Build your cardiovascular endurance by combining running and walking.

-- Tennis - Both your upper and lower body muscles will be used in tennis. Therefore, do not forget to stretch your shoulders, flexor and extensor muscles in your forearms and your hamstrings, quadriceps and calves. Volleying a tennis ball against a wall can loosen your rotator cuff muscles for increased flexibility as well.

-- Swimming - Strong and limber arms and legs will propel you in the water. Prepare your muscles, including your calves and shoulders by stretching in the water. It is also helpful if you strengthen your lungs by intermittently holding your breath for several seconds.

-- Soccer - Since every muscle from your lower back to your Achilles tendon will be used in soccer, stretch your hamstrings, quadriceps and calves.

"Sports are a great way to get fit and have a good time. But remember that even summer games athletes were once beginners in their respective sports," says McLeod. "If you keep your body healthy and practice often, you, too, will one day excel."

For additional fitness tips or to set up an interview with Khalid McLeod of Bally Total Fitness, please contact Jamie Morgan at (201) 964-2380.