Helpful Exercise Tips for a Enjoyable Fitness Program
I want to provide you with some helpful exercise tips to make your fitness program a success. By taking steps up front you can prevent injury and have fun. Before starting any new fitness program, you should
- Talk to your physician .
- Review and assess your current fitness level.
- Identify an accountability partner to workout with.
- Take time to write down your fitness goals.
- Plan to keep a fitness log, a simple written record of you workout.
- Determine what’s the best time for your workout.
For a safe work out you should warm up and cool down. Below are some questions that might come to mind when you think about your fitness program.
- Why should I warm up? You increase the risk of injury when you exercise cold muscles.
- How do I warm up? To warm up perform a low-intensity cardiovascular exercise for 5-10 minutes at a level just before perspiration begins. You need to warm up before cardiovascular and strength training workouts.
- What's the benefit of cool down? Cool down will prevent dizziness, fainting and muscle soreness.
- What is cool down? To cool down, you need to slowly return toward a normal resting heart rate after workouts. Just as with warm-up, a cool down should last between 5-10 minutes, until the heart rate reaches 100 beat per minute or less.
Below are some helpful exercise tips that you can incorporate into your program throughout the day with ease and with very little effort.
How many steps do you take in a day? Take the stairs instead of the elevator.
Run errands on foot, when possible, rather than by car.
Take a brisk walk after dinner.
Go mall walking for lunch.
Park away from the front door at work or at the mall, but be safe.
It is also important to stay well hydrated. Experts have consistently recommended between 8 to 10 glasses of water per day, 16 ounces of water 2 hours before a workout or running, another 8 to 16 ounces of water 60 to 30 minutes before starting. You be the judge but remember to drink before you feel thirsty. If you start to fell thirsty, your body has already started to dehydrate.
A helpful exercise tip to monitor your exercise intensity is the talk test. There's nothing to buy. You simply work out at a level where you can answer a question without taking a breath between every word, good you're not working too hard and working out at a safe level.
On the other hand, if you can carry on a conversation or sing several phrases of a song without breathing hard, your intensity needs to increase.
It’s important to remember to slowly increase your intensity to decrease the risk of injury. This includes time, distance or repetitions, whether adding speed or weight. A exercise tip to remember is to increase only at a rate of 10% or less than what your body is use to.
If you find yourself with muscle soreness or muscle strain, nutritionist Shawn Talbott, PHD suggests a soak in a cherry infused bath can ease discomfort and restore agility.
Dr. Talbott advises cherries provide 10 times more anti-inflammatory relief than aspirin because they are packed with anthocyanins, antioxidant. When anthocyanins is absorbed transdermally, it inhibit the action of COX-2, an enzyme that causes pain and swelling.
Congratulations, you're ready to begin your fitness program. These helpful exercise tips are for a safe and effective workout. Have fun, be safe and continue on your journey for a healthy lifestyle.
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