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Lewes, Delaware
Jim's Towing Service
March 15, 2013     Cape Gazette
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March 15, 2013

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94 FRIDAY, MARCH 15- MONDAY: MARCH 18, 2013 SPORTS & OUTDOORS Cape Gazette Q: I am recovering from the flu and was wondering what your thoughts were on how and when to start back working out and eating healthy? I tried to do the best I could while I was ill, but wasn't sure how to proceed from here. Today is the first day I feel normal - what type of plan should I make to get back on track and in the gym? A" When you've been work- ing hard to get in shape and you get sick, it canbe hard to step away from the gym and take the proper amount of time to rest and recover before return- ing, but the decision you make could be the difference be- tween a few days off and a long road to recovery. Starve the flu, feed a cold? I'm not sure if there is any truth to this old wives' tale, but the one thing I can say from ex- perience is that it's a lot easier to continue to eat a healthy diet when I have a cold than it is to keep food down when I have the flu. In the long run it depends on your individual circumstances. You must try your best to eat foods loaded with the proper nutrients and drink plenty of water to boost your immune system so you can get better. If you couldn't eat while you were sick, get back to healthy eating as soon as possible after you recover. Don't go to the gym when sick If you are feeling under the weather, please stay home or you will make other people sick. The warm, damp environment of the local gym is a great place to spread germs, because a lot of people are close together using the same equipment. As you cough and sweat all over everything, you are exposing everyone in the gym to what- ever it is you have. Remember, people at the gym are trying to get healthy, not catch colds and flU. Don't return until fully recovered When you are sick, your body needs rest in order to get bet- ter; that is why it's important to wait until your fever is gone and all major symptoms have subsided. If you go to the gym and lift weights, you're actu- ally putting your body under a great deal of stress and could prolong your illness. Your body will then need to recover from a cold and a hard workout. This could actually lower your immune system and cause you to become much sicker. You are now risking missing several weeks of working out instead of a day or two. Which do you think is better? Start back Slowly and increase intensity gradually A good plan of attack is to start back at about 75 percent of where you were before you became sick, and then increase the intensity after a few work- outs when it becomes clear you are healthy and fully recovered. I usually drop all weight lifting exercises 15-20 pounds and cut cardio workouts in half for the first couple days, and if every- thing Seems fine I'll slowly add weight and time back until I return to normal levels. This technique not only ensures that I give my body proper time to adjust from being sick, but it also sets up future progress and consistent results as time goes by. Sometimes the hardest thing about getting in shape is know- ing when it's time to step away from the gym and give your body proper rest and time to recover. Learning to do so is an important part of living a healthy lifestyle and staying in shape. Remember, the name of the game is longevity, and if you treat your body right, it will respond in kind, keeping you in the gym and on top of your game. Running Continued from page 91 Math, Dance Fridays, Counting Fun. The families then returned to the car6 for a wrap-up and a bottled water to go. This was a great opportunitY to reach out to the public and involve local families in the im- portance of being healthy and physically active. I was trained years back on the Catch Program that almost all schools throughout the country are following, and my goal is to pass all I know down to my students. Catch stands for Coordinated Approach To Child Health, and a Catch Program statement hits the nail on the head: "By teaching children that eating healthy and being physically active every day can be fun, the Catch Programs have proven that establishing healthy habits in childhood can promote behavior changes that can last a lifetime." It was a great afternoon, a very beneficial afternoon, and something I feel all schools should host every year through- out the state. We must get to our youth in their elementary years if any change in the fu- ture is going to happen in this country. Upcoming Races 9 a.m., Saturday, March 16, 6th St. Patrick's Day 5K Race, Gen. James F. Fretterd Commu- nity Center, Denton, Md., www. 9 a.m., Saturday, March 23, 7th Shamrock Shuffle 15K & 5K, Junction & Breakwater Trail, Rehoboth Beach, www.sea- 8 a.m., Saturday, March 30, 2nd Bunny Palooza 5K & 10K Run & Walk, Bethany Beach, 10 a.m., Sunday, April 7, lath April Fools Day Run, Cape Henlopen State Park, Lewes, 2063 Pulaski Highway Rt. 40 302.365.6000 STORE HOURS: Mon-Fri: 8am-5pm, Saturday: 8am-Noon ( March - October )