The amount of exercise you get on a regular basis plays a major role in your fitness level, but the way you approach an exercise program will determine whether your well-being is enhanced or if a problem will be caused, which is not what your intentions are. For example, you can cause a problem if you push yourself too hard or even if you use the wrong equipment. The wrong shoes can even pose a problem.
With the above said, there are some tips you can keep in mind, with the first one being to not going full steam ahead when you start an exercise regime. You can end up injuring yourself if you do this, so take the time to approach an exercise program in a safe manner and go into it with ease. With that said, there are other tips that you should keep in mind if you want to exercise safely.
1. Warm Up And Cool Down You should warm-up before exercising, as this can help prepare your body for exercising. You do around 5-10 minutes of low-impact aerobic activity, which can increase the temperature of your muscles and make your breathing faster, as well as get your blood flowing. Also, after you have finished a workout, you should cool down. This can be done by decreasing your pace and can slow your heart rate, and eventually your breathing will go back to normal.
2. Stretch Before you start doing intense exercise, you should stretch, as this will help you get the most out of your routine. This can also help you stay flexible. You should stretch following your warm-up.
After you have cooled down, you’ll want to stretch too. You could end up getting more flexibility when you flex after you have exercised. This is because your muscles will be warmed up.
Some helpful tips you can keep in mind when it comes to stretching includes stretching slowly and gently. Hold for about 30 seconds, and never bounce while you are stretching. If you feel uncomfortable during a stretch, then you might be doing it to hard. Also, take your time and ease into a stretch.
3. The Right Gear Matters You don’t need to get your hands on the most expensive exercise apparel out there, but you do want the right gear and equipment. Doing this will provide you with comfort, as well as safety. Generally speaking, you want an appropriate pair of shoes to wear, as well as clothing that is weather appropriate and you will want to get the right protective equipment, such as reflective clothing or a helmet.
4. Add Some Variety When you do the same exercise over and over again, then this can lead to injuries and boredom. For example, those who do a lot of swimming often strain their shoulders, while runners are often prone to knee, ankle and even feet injuries. Also, your body can adapt to exercise routines that involve doing the same thing over and over again, which also means you won’t benefit a lot from doing it.
In other words, mix things up and add some variety to your workouts, such as doing strength and aerobic activity, as well as doing some stretching. Aiming to do around 150 minutes of aerobic exercise per week is a good idea, but it should be at moderate intensity, or if you do high intensity, then about 75 minutes is what you should aim for. Include at least to strength training workouts, and take at least a day off between strength training workouts, as you want to give your muscles time to recover. You might want to add aerobic activity such as walking at a brisk pace, swimming and things of that nature.
5. Stay Hydrated When you train hard, then you sweat a lot, which means you should replace these fluids. You don’t want to dehydrate yourself. Generally speaking, drinking around 2 cups of water around 15 minutes prior to working out is a good idea, and another 16 ounces when you cool down. Drink water while you exercise too, as this will help you stay hydrated.
6. Listen To Your Body The final thing you will want to do is listen your body. For example, your muscles may feel sore for a good 24 hours after you have completed a workout, but if you find that you experience pain while you are working out or right after you have finished working out, then you might want to contact your doctor, as your body could be telling you that there is something wrong. If you feel sore for more than 1-2 weeks, then you should contact your doctor and find out if there is something wrong. It’s always good to train hard, and be as dedicated as you can to working out, but if you don’t feel good or you feel extremely exhausted, then you may want to avoid working out, and train when you feel better.
There is one more thing you should keep in mind. That thing is that exercise smart and gradually increase your workouts’ intensity and length. Just stay focus and stay safe and you should be able to get the most from your workouts.