By Bae Ji-sook
Staff Reporter
"BMW" is the "in" thing at the moment. Said to be very environmentally-friendly, it is the perfect transportation for the next generation.
However, it's not the prestigious German automaker we're talking about. This ``BMW'' stands for three types of exercise: biking, marathons and walking.
With warm weather around the corner, people are rushing to fit some BMW into their schedule.
But such fitness freaks should do so with caution. Doctors say excessive or sudden exercise can be bad for the body. We often hear news of people collapsing or sustaining injury while running.
Jang Jee-soo, director of the Wooridul Spine Hospital, gave a few tips on enjoying BMW in a safe and fun way.
For biking, pedaling strengthens the abs and muscles around the spine. It is good for those who are overweight or have weak joints.
However, Jang advises people with spinal problems to refrain from riding for too long.
"Always mind the levels of the seat and handles. If the saddle is higher than the handles, you may have to bend your torso too much, placing excessive pressure on the back, neck and shoulders," he said. Wearing safety pads is also recommended.
Running is good for the heart and strengthens the lower part of the body.
However, it isn't recommended for people who have ankle or knee problems. Those who are overweight are also advised not to run because their joints could be damaged.
After running try to walk for about 800 meters at a fast pace so that the body can recover.
Those who have hyperlipidemia, high cholesterol or hypertension should do quick walking before trying to run. Try to run with running shoes that have cushions to absorb shock, he advised.
Walking is considered a great exercise for people of all ages. It strengthens the cardiovascular system and reduces stress. It is also very safe and alleviates chronic backaches, osteoporosis and others conditions.
When it comes to walking, time matters. Instead of trying to walk too fast for a short amount of time, start with a half-hour, three times a week and slowly increase the period, Jang said.
The doctor said the most important thing to BMW is to stretch before and after. "Stretching helps elevate the body temperature and expansion of blood vessels, which enhances the effects of exercise. It also helps prevent possible injury," Jang said.
"It relaxes the muscles and helps eliminate lactic acid, which is the main substance leading to fatigue. Try to start from mild stretching so the body can get used to it."