Listen to the audio version of 'Fitness Tips' here.
Fitness is the most important part in one's life, especially in the ever changing pace of the 21st century. Starting a fitness practice does not have to be difficult. If one has a strong determination to maintain their fitness, then they are almost half way to enjoying a healthy lifestyle. Here are certain important Do's and Don'ts to follow before practicing any fitness exercise.
Do's:
Start exercising moderately. Work your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment. Your workout shouldn't do either, so build up from a moderate beginning.
Warm Up and Cool Down before doing any exercise. A low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury.
Stretch yourself. Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness
Consult a Trainer before performing any exercise. If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.
Find a Working Partner before starting a program. If motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort, and pacing. Try to pick a partner with abilities equal to your own.
Watch your Eating habits. Diet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of you fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.
Write down your fitness goals. You are more likely to stick with a program once you have set some specific goals.
Don'ts:
Avoid Over Exercising:
For maximum benefit and minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.
Becareful when exercising with an Injury:
Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many things and pushing a small injury can lead to bigger problems later on. If pain persists for more than a few days, consult with your doctor.
Avoid getting bored.
Don't get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help motivation. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.
Never lose Concentration over any exercise you perform. Preoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. Not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.
Don't dehydrate yourself. When exercising, the body needs four to eight ounces of water every 20 minutes to replace natural water loss. If you become thirsty during a workout, you've already gone beyond the safe stage of hydration and, therefore, take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks as the extra carbohydrates help retain body water. Try out any new sports drinks first, as not all of them work and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.
