It's important for weekend warriors to be realistic. For starters, don't expect your body to adapt right away to intense activities. If you have been inactive all week long, your body will not be prepared for physical challenges over the weekend. Make sure you have protective gear, and stay hydrated.
Warm up and Cool Down
A warm up is a simple, yet neglected way to avoid injuries. Eight to ten minutes of walking or light jogging, combined with some light stretching is a great way to prepare your body for progressive exercise intensity and minimize injuries.
When you're finished with your activity, do not come to a sudden stop. Give your muscles a chance to recover by reducing your intensity, but keep moving. For example, if you have been running, don't come to a stop. Walk for the last few minutes. A cool down period helps restore blood circulation and reduce injuries.
Being realistic and planning ahead is important. For best results, get some regular exercise every day. This allows your body to adapt and prepare for your favorite weekend activities.