Article I wrote which was published in Tiger Oak Pub, Lake Minnetonka Magazine, 2009

1. PAGE
as featured in
BY NANCY GOEDEKE
DEPARTMENT
Spring Forward
We tune up our cars for winter and our bikes and boats for
summer. Now it’s time to tune up ourselves for spring.
IT WAS JUST A FEW WEEKS AGO that times a week. But if your cardio’s been in a deep winter
temperatures were stuck below zero and cars struggled freeze, start slow with 10–15 minute sessions, adding a
to turn over in the cold. Now daylight lingers until after couple of minutes each time. A half-hour routine three
dinner, and warmer weather beckons us outside. But as times a week that varies in speed and intensity is great for The Marsh
the days get longer and temperatures rise, many of us burning calories and fat. If you are pinched for time, inter- 15000 Minnetonka
are surprised to realize that last fall’s good intentions of val training has all the trappings; it’s fast, easy and fun. Blvd., Minnetonka
getting in (or staying in) shape lost their luster sometime Overhaul your resistance training 952.935.2202
after the new year. workout. Once you’ve made the commitment to this part The studio at The Marsh
So after a winter filled with holiday eating and hiber- of your spring tune-up, go through each exercise in your offers 27 varieties of
nating in front of the tube, many of us are looking to routine slowly and without weights. Then progress by add- fitness classes, including
ease back into the swing of spring and tune up our ing weights. This approach will give you more confidence yoga, tai chi and pilates.
bodies before we jump full force into summer workout and reduce boredom. Resistance training is as important
routines. Local fitness pros stress the importance of as cardio and has been shown to improve metabolism, Minnetonka Life Time
starting slow and taking time to stretch. And whatever increase stamina and diminish the effects of aging. Athletic & LifeSpa
you choose to do, be sure to fill your routine with activi- Tune up your nutritional program. It is more 3310 County Rd. 101 S.,
ties you enjoy and will stick with. important to work toward lifestyle change than to Minnetonka
Beverly and Bill Wright of Greenwood are active mem- deprive your body of nutrients now that could lead 952.476.1717
bers of The Marsh in Deephaven and attend Body Pump to unhealthy eating habits later. Slowly make healthy One of Life Time’s most
classes regularly. “They add core strength, balance and adjustments to your current eating program. Learn the luxurious centers, with
flexibility,” Beverly says, “And it’s a great way to get into difference between appetite and hunger; the distinction onsite spa services,
shape for the summer.” could help you curb the emotional eating that leads to including massage and
Here are some additional tips to help avoid injury as excess weight. relaxation therapy.
you tune up your body for spring. Try something different, and choose
Determine your fitness level. Begin by talking with something you enjoy. If you have kept up your cardio Williston Fitness Center
your healthcare provider to find out which activities are routine, consider shaking things up by trying a new 14509 Minnetonka Dr.,
right for you. Then take a look at myOptumhealth.com activity—or the same activity at a higher intensity level. Minnetonka
for a free, baseline, post-winter fitness assessment. This Fitness clubs add new classes and activities seasonally. 952.939.8370
will help determine where you are and where to focus Exercise with others. Consider joining a running or The city of Minnetonka’s
your fitness efforts. biking club, like the one that congregates at Dunn Bros. fitness facility has five
Begin warm-up and stretching routines. When Coffeehouse in Excelsior. Some travel Lake Minnetonka indoor tennis courts
stressed for time it seems that the warm up part of a Regional Park’s 2-mile-plus paved trails on Saturdays, with leagues and
routine gets tossed out the window. It’s time to bring it starting with the spring thaw. lessons for all ages
back in again. Research shows that a solid warm up is Take on a new outdoor activity. Several local clubs and abilities.
the most important ingredient for avoiding injury. So, are starting new schedules for outdoor activities in the
regardless of how long you’ve been working out, it never next month. The Wayzata Yacht Club starts tuning up YMCA—Ridgedale
hurts to take the time to revisit your pre- and post- skills and boats late in April. See wyc.org for class and 12301 Ridgedale Dr.,
workout exercises. seminar schedules. Minnetonka
Also explore options for stretching between exer- And finally, make sure to ease into any new routine 952.544.7708
cises, which can deplete the lactic acid exercise creates so you minimize soreness or injury. Toss old running The pool at the YMCA
that can lead to days of shoes and read up on new training techniques. By slowly offers swim lessons for
muscle soreness. increasing your level of endurance, you’ll be in better kids and adults, as well
Remodel your cardio fitness routine and concen- shape for all your favorite warm-weather activities. // as specialty classes like
trate on aerobic exercise. kettlebell.
Whether you like to walk, bike, run or play sports, it’s
important to get a half-hour cardio workout three to four Nancy Goedeke is a Twin Cities freelance writer.
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. LAKE MINNETONKA MAGAZINE / APRIL 2009