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Tips for a Safe and Effective Exercise Program

by: Lutongbahay.com
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Your New Year's resolution can cause serious damage unless you follow some simple advice. You've made your resolutions and even consciously decided to stick to them this year. One of the most common resolutions may actually be the one that can hurt you the most... embarking upon a fitness regime and losing all those extra pounds for good.

Hold on a minute. Not so fast! You better beware of some of the most common mistakes that many people fall prey to. Too many people join the gym with the best of intentions, but end up hurting themselves in the process.

Here are some helpful reminders to ensure a safe and effective exercise program:

  1. Be sure to warm up adequately before exercising. I know you're very busy…you only have so much time, but a quick 3-5 minute aerobic warm-up followed by some stretching can help reduce the chance of a serious strain or muscle pull. A fast walk or light jog will do.
  2. Do not try to lift more weight than you are actually capable of handling. Your resolution will require some patience. Too much weight too soon will lead to rapid and jerky movements. Then, you are only asking for trouble. Serious damage to your joints, tendons and ligaments are not uncommon. Always control the weight-Don't let the weight control you. Each rep should take about 5-6 seconds to complete.
  3. Don't exercise too hard. Yes, you heard right! Too much and too hard is not good for you. This could lead to over training. If that happens, then you'll most likely stop exercising due to excessive fatigue or worse - an injury. Try to gradually progress, rather than all at once. "Rome was not built in a day."
  4. On the other hand, it's also a mistake if you aren't training hard enough or often enough. You can't expect your workouts to be a walk in the park. Try to exercise at least 2-3 times per week. In terms of intensity and exactly how hard YOU should work-get educated. There are lots of great books and websites that can help get you on track. Just be sure to get the help you need from qualified professionals.
  5. Last but not least, don't forget to cool down after your workout. It is very tempting to rush out of the gym when you're done, but adding a 3-5 minute cool down period can calm you down, lower you heart rate to its normal pattern and help prepare you for your next workout-hopefully in a couple of days.

 


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September 24, 2017

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