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. 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.
- It is important to use good form when exercising to prevent injuries
and get the most out of your workout. 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) 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. The faster you move with good form the
more resistance the machine will have. These machines work all levels
- 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.