By Collin Eggebrecht, owner of OnePoint Physical Therapy
Virginia-Highland continues to be one of the busiest neighborhoods in Atlanta when it comes to outdoor activities. With endless sidewalks, foot and bike accessible restaurants and shops, numerous beltline entrances and parks, physical activity is a part of life in the neighborhood.
Spring is here, and with that comes increased opportunity for outdoor activity. We are most sedentary in the winter months while spring brings more frequent neighborhood walks, runs and sports participation. Many of us, however, forget to prepare, leading to unwanted injuries, so now is a great time to prepare to prevent them.
How to build strength and endurance
A simple way I like to teach individuals to build their strength and endurance is the 10% rule. Add 10% of volume per week to your routine to safely progress and to minimize your risk for injury. This is especially true this time of year as many of us have had limited physical activity over the past few months. The 10% rule is commonly used by runners to safely add miles week over week. We are not all runners, though, so why not apply this rule to other activities? All you need to do is pick a measurable aspect of your workout (for example. distance, time, repetitions, and weight).
Here are three examples of ways you can use this principle with your workout routine.
1. Goal: 30 minutes of walking, 3 times per week (90 total minutes)
- Week 1: 10 minutes of walking, 3 times (30 total minutes)
- Week 2: 11 minutes of walking, 3 times (33 total minutes)
- Week 3: 12 minutes of walking, 3 times (36 total minutes)
2. Goal: Lift 20 lbs for 30 repetitions
- Week 1: Lift 10 lbs for 30 repetitions
- Week 2: Lift 11 lbs for 30 repetitions
- Week 3: Lift 12 lbs for 30 repetitions
Reaching out to local businesses for help
Virginia-Highland also houses many fitness instructors and therapists, so if you need assistance, now is a good time to reach out for support. Look around local businesses and gyms or ask your neighbor for a recommendation. Good l
uck, stay hydrated, and keep moving.
Collin Eggebrecht is a new business owner in the Virginia Highland neighborhood. He recently opened the doors to OnePoint Physical Therapy on the corner of Barnett and Greenwood. He has years of experience in injury prevention, sports-related rehabilitation and orthopedics. For more information visit www.onepointpt.com