BLOOMINGTON - The 2008 Olympic Games are sure to inspire some Central Illinoisans to get on the track, hit the weights, grab a ball and head to the gym, or jump in the pool.

That's great. But some people will overdo it, get injured and bring to a screeching halt what could have been a nice return to fitness.

It doesn't have to be that way, several Bloomington-Normal fitness professionals said.

You can get inspired by the athletes at the summer games and resume an exercise routine or bring your activity to the next level without being hurt.

"We have the tendency to think that more is better," said Kevin Deming, master personal trainer at Four Seasons Association. "If you're motivated by (swimmer) Michael Phelps, but you can only swim a lap at first, that's OK."

Start slowly and gradually build on your successes, the fitness professionals said.

"Have reasonable expectations," Deming said. "Don't expect to do what you did 20 years ago."

The Beijing games - which begin Friday and conclude Aug. 24 - will get the general population motivated, said Nate Henry, director of performance enhancement at the Sports Enhancement Center.

Track and field and gymnastics are among Olympic events that motivate adults, teens and children to fitness, Henry said. The presence at this year's games of Bloomington-Normal natives Christin Wurth-Thomas in track and Ogonna Nnamani in volleyball, and archer Vic Wunderle of Mason City, is sure to provide even more inspiration to Central Illinoisans.

"My opinion is anything that gets you into the gym is good," said Mike Trotter, director of personal training for Gold's Gym.

For some people, it's watching or reading about Olympic athletes. For others, it's seeing an exciting basketball game and for others it's seeing beautiful people on the beach, Trotter said.

Some people are motivated by health reasons or just trying to keep up with their kids or grandkids.

"The first step (deciding to return to exercise) is hard," Deming said. "These things provide people with motivation for that first step."

Trotter said, "Being motivated by the Olympics will take you only so far. Now, how you go about it (exercising) once you get here: that's what's important."

What some people forget is they are watching Olympic athletes. "You can't start at that level," Henry said.

"Without training, you're gonna get hurt," Henry said. "You can't lace up your old basketball shoes and go running because after two days, you'll be hurting."

"Too much too soon is something that happens pretty often among people motivated by things like the Olympics," Henry said.

"Clients come in with enthusiasm and high expectations," Deming said. But their bodies need to re-acclimate to exercise. They need to ease into it."

Overuse injuries to joints and muscles can result from doing too much too quickly and not allowing the body to recover between workouts, Deming said. Using improper technique or form in weightlifting, running, volleyball or another sport also results in injuries.

"Without proper instruction or technique, and without proper movement, you risk injury," Deming said. "I've never seen anyone get hurt doing an exercise properly."

Proper nutrition, hydration and sleep also need to be part of anyone's fitness routine, said Trotter and Michelle Zimmerman, Four Seasons aquatics manager. This especially applies to children who may not understand how eating healthy, drinking water and getting enough sleep fuels the body for fitness, Zimmerman said.

Fitness professionals suggested that people resuming or starting an exercise program develop a list of goals.

"What are you trying to accomplish?" Trotter asked. People without a background in professional fitness should seek out advice and training of a certified personal trainer or someone with experience in the sport that they want to pursue.

A personal trainer can look at your goals and help you to come up with a safe, effective exercise plan that will help you to accomplish your goals, Trotter said.

A personal trainer also can help with proper attire. For example, people interested in running, basketball and tennis will be wearing different shoes.

No matter what the exercise, start slowly and gradually build on your success. Henry suggests the 10 percent rule: each week, add 10 percent to your workout, if you are able to do so.

If you can run one mile at first, then run 1.1 miles the second week and 1.2 miles the third week.

Try to exercise most days of the week. Take off at least one day a week. Every fourth week should be a lighter week, meaning you reduce the duration or intensity of your workout, or both, Henry said.

"That 'active rest' provides a break for the body and lets you recover," Henry said.

Every workout should begin with a warm-up to get blood flowing to all muscles to prepare for exercise and reduce the risk of muscle pulls and tears. Every workout should end with stretching exercises to reduce muscle soreness and help with muscle recovery. Stretching at the end of a workout when the muscles already are warm and elastic encourages flexibility and increases range of motion.

Know your body, said Kelley Wickenhauser, Four Seasons program manager. If you experience sudden pain (including chest pain), dizziness or shortness of breath, stop your workout, she said.

The key to exercise success after the first few weeks is to stick with it. Everyone deals with off-days, illness and family or work emergencies. Just get back to your workout as soon as possible.

"Be consistent," Trotter said.

Mix up your workout from time to time by doing something different, Trotter said. A body that's used to the same exercise routine will be challenged by something new, he said.

Keep a workout journal, Zimmerman advised. That tracks your progress, is motivating and helps you to know when to increase the intensity or duration of your workout, she said.

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Goals don't have to be Olympic-sized for success

By Paul Swiech | pswiech@pantagraph.com

BLOOMINGTON - Kelly Carter isn't an Olympic athlete. But the 44-year-old Bloomington mother and information technology professional could be a motivation to any adult who wants to be more fit.

Carter's approach to exercise is to try new activities from time to time. That keeps her interested, makes it fun and results in a variety of exercises that are good for the body.

"I do a variety of things for the sheer joy of doing something different," the energetic Carter said. "I want to have fun and be fit.

"I want to be fit because I feel better, I feel good about myself and I'm setting a good example for my kids," who are 16 and 14, she said.

"It's cool to say 'Yeah, I can swim a mile' or 'I can run 9-minute miles.' I compete with myself to do things better."

Carter, a principal consultant with Keane Inc. in Bloomington, played softball as a child, and learned racquetball and took her first aerobics class in college.

At age 32, she took up running with a neighbor. "It was easier than aerobics. It took 45 minutes and I could start and end at my house."

At 33, when her daughter took up soccer, Carter began playing, too. "I never played soccer before and I thought 'I love this game!' You get to run really fast and there's a purpose to it."

She stopped playing soccer when she took a tap dance class. At some point, she resumed playing racquetball and has taken aerobics classes from time to time.

Three years ago, she began swimming after she tore her ACL (a ligament connecting the bones of the knee joint) playing racquetball.

"The best thing you can do for your knees is swimming because it's low impact and it takes the body through a good range of motion," Carter said. Later, she learned yoga to improve her flexibility.

"When I'd burn out on classes, I'd go to a sport because sports are more engaging."

Now she works out on an elliptical machine for 90 minutes twice a week, plays racquetball for two hours a week, swims for a mile and runs for two miles once a week, runs six or more miles outside once a week, and does yoga about twice a week.

"I'm not an exercise animal. I enjoy being active." Carter said that each time she begins a sport or activity, she starts slowly and builds on her success.

"Every time I got into the pool, I'd do one lap more," she said.

"When I watch the Olympics, I get motivated. To me, talent is one thing. But commitment to do it is what makes the ultimate athlete."

When people tell Carter that they will begin exercising some time, she suggests that they start today.

"Even if you can only run for a half a block, just do it, then try to do a little more each time. I didn't think I could run 9-minute miles and now I can do it for at least six miles."

Exercise has encouraged Carter to eat healthier.

"I'm not on a diet, I'm on a live-it. I feel healthier. I don't get sick as often. I'm ready for anything. I'm ready for life."

While Carter is proud of her accomplishments, she gets motivation from others who exercise and not only the athletes.

"I'm inspired by anybody who tries."

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Benefits of exercise

• Improved health (including lowering cholesterol and blood pressure and reducing risks of various diseases)

• Getting stronger and more flexible

• Controlling weight

• Looking better

• Increased energy for work and play

• Improved mood and better self-esteem

• A need and desire to eat healthier

• Improved sleep

• Better relationships with other people (especially if you exercise together)

SOURCES: Kelley Wickenhauser, Mike Trotter