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- Always warm up for 5 - 10 minutes before beginning
an exercise routine. After a cardiovascular workout,
cool down for 5-10 minutes (by doing the same
activity but at a lower intensity).
- Be sure to get a medical clearance from your
physician if you have known medical problems such as
diabetes, hypertension, heart disease, joint problems, etc.
- Make sure you work out in a well lit safe area
without slippery floors. Be sure to secure loose
rugs to avoid risk of falling.
- Always wear proper athletic shoes and clothing.
To allow the evaporation of sweat, wear lightweight
clothing
- Never overexert or strain yourself. Some muscle
soreness or fatigue following a workout is normal,
sharp pain is not
- If you haven't exercised for a long period,
start off slowly and then gradually build up as
you get stronger.
- Stretching is important and can be done
before and after a workout. Always warm up
before you stretch. When stretching, don't use
any bouncing or jerking movements, and be sure
to hold the stretch for at least 10 seconds.
- Make sure you follow proper form when
performing weight training exercises. Exercises
performed incorrectly can lead to injury.
- Use of weight lifting gloves can minimize
calluses on hands and allow for a better grip.
- Drink 8 oz of cold water 20 to 30 minutes
before exercise and another 8 to 10 oz in the
30 minutes following the exercise session.
During exercise, drink at least 3 to 6 oz of
water to replenish. Drink plenty more
throughout the day.
- Get proper rest between your workouts.
Remember, muscles heal and get stronger during
rest. Do not perform the same weight training
routine two days in a row, and get plenty of sleep.
- Above all, enjoy your workouts and have fun
being active!
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