Before you start an exercise program get approval from your physician.
-
Consistency - Find an exercise program that fits your schedule. I
recommend something you enjoy that you can stick to. Have Fun.
- When you exercise focus on what you are doing. Example, if you are
working arms, focus on using them and visualize what you want them to look
like. Stay focused.
- Take one step at a time. Don't expect results right away. Take one day
at a time, one workout at a time and enjoy. Before you know it you will
start seeing results. Example: To get to the top of the mountain you don't
jump to top. You keep moving forward, you go up and down but eventually you
reach the peak.
-
Be will rounded in all areas of fitness. Strength training, cardio,
flexibility are the three major areas of fitness.ￂﾠ Circuit training is
an effective way to get your cardio and strength training. Its always good
to stretch after a workout or walk and when watching TV.
- Make sure to breath correctly when working out. If you are doing free
weights on the lowering phase (eccentric) breath in and on the lifting phase
(concentric) breath out. If you are using hydraulic equipment, you breath
comfortable - like when you run or swim.
- Don't exercise on a full stomach. Wait an hour or more. Its OK to walk
after a meal. The best thing to eat before a workout is something that
digests easy such as fruit.
- Drink plenty of water. Drink 8-8oz glasses of water a day. I believe you
can drink more than this, especially if you are trying to lose weight or on
a high protein diet. Make sure you drink water before, during and after a
workout.
- Be cautious when exercising. If you experience a feeling of dizziness,
stop and call a physician.
-
Form - It is important to use good form when exercising to prevent
injuries and get the most out of your workout.ￂﾠ Free weights - On the
lowering phase (eccentric) which is also called the negative phase go slow
with control. (It is important to use weights you can do with good form to
prevent injury.) On the lifting phase (concentric) which also called the
positive phase lift with power and control. Hydraulic machines - When doing
hydraulic machines there is no eccentric phase which means there is no
tearing of muscle tissue. (Lower risk of injury)ￂﾠ You have resistance
on both ends which means its a double concentric phase. Example - If you are
in the water move your arm side to side, you will feel resistance on both
ends of the muscle. You would use faster speed when doing hydraulic
machines.ￂﾠ The faster you move with good form the more resistance the
machine will have.ￂﾠ These machines work all levels of people.
- Intensity - Make sure you just don't go through the motions of exercise.
Its not the quantity/how long you exercise - its the quality/ how intense
you exercise which gives you results.
