The Workout: Revving Up For Spring Break

Soon schools all over the North Shore will be closing up for Spring Break, resulting in a mass exodus of families fleeing the dreary gray of the Midwest for more interesting climates. Some will head south to the beach, while others will head west for some skiing. Either way, don’t let Spring Break catch you off guard. While escaping to better weather might inspire you to spend hours enjoying the great outdoors, keep in mind that a sudden increase in your activity level is a recipe for injury. If you plan to be active on your vacation, now is the time to start ramping up your fitness so you will be prepared when Spring Break arrives.

If you're a runner but haven't hit the pavement since snow arrived back in November (you know who you are), I hate to be the bearer of bad news, but you can't just suddenly lace up and head out for a five mile run on your first morning in Florida. The general guideline is to increase your mileage by no more than 10 percent per week. This means you'll have to brave the snow and/or the dreaded treadmill here at home for a few weeks in order to get yourself ready for some outdoor mileage by the time your vacation rolls around.

When you are on vacation, don’t forget that increased heat and humidity will take its toll. While dehydration may not have been on your radar for the past few months, as soon as you start to exert yourself in a warm climate, make sure you compensate with extra fluids. And I don’t mean fluids that come with a little paper umbrella as decoration.

Heading to the mountains instead of the beach? Winnetka resident Dr. Craig Westin served as Medical Director of the Snowbird/Alta Clinic in Utah for nearly 20 years and has some useful tips to prepare for your skiing vacation. First of all, in addition to generally amping up your exercise routine for a few weeks before you leave, he recommends some strength training specifically for the thighs, hips and back. Dr. Westin also notes that shoulders may need extra work so you can push your poles or hang onto tows. What’s more, Dr. Westin points out that the effects of altitude change can be significant. Adjusting to mountain elevations can take a several days, so he recommends limiting activity while you adapt, such as doing just a half-day of skiing until you are acclimated.

And if the highlight of your spring break will be sitting in a chair while your kids play at a water park in Wisconsin, you might want to start doing some light bicep curls to prepare yourself. Holding a book in your lap for hours can be exhausting.