Exercising Dos And Donts!

Regular exercise is vital to good health. It can be tough summoning up the enthusiasm to be consistent with your workouts. Wellness expert and clinical exercise specialist Namita Jain suggests some dos and don’ts to help you get the most out of your exercise session. Do fit in fitness Schedule “workout” in your planner. Make exercise a commitment. Don’t get bored Fitness routines should always be enjoyable. Exercise is a great stress-buster. Vary your workouts so that you enjoy exercising.

Do warm-up and cool-down A warm-up prepares the body for the activity to follow. Muscles perform better and are less prone to injury when they are warm. A warm-up can mean simply walking or marching for 5 to 10 minutes to raise the body’s core temperature. A cool-down lowers the body’s temperature, gradually. The last 5 to 10 minutes of the workout should be cool-down time. This allows the blood to return from the working muscles to the heart and for the body to return to its resting state. Don’t over-exercise Too much, too fast, too soon are the main causes of injury. Over-exercising and under-exercising are both detrimental to health. Do start off at a moderate intensity Gradually prepare the body to exercise without over-straining. Make sure the exercise program is structured, systematic and progressive.

Don’t forget to breathe Breathing is an important aspect of fitness training – especially in the case of weight training, yoga or Pilates. For example, while performing weight training exercises, you should exhale when you exert and inhale when you release muscular tension. Do stretch A good time to stretch is immediately after an exercise session, while the body is still warm. Stretching prevents muscle soreness and increases flexibility. It also relaxes the muscles, mobilizes the joints and improves posture. Don’t dehydrate yourself Water loss due to perspiration and sweating needs to be replaced. Drink plenty of water before, after and during an exercise routine to prevent dehydration.

Do consult a qualified trainer Consult a trainer to help you with right form. Right technique will protect the joints and safeguard the body from exercise trauma; whereas wrong technique or jerky movements can cause injury. Focus on posture and keep your body properly aligned while exercising. Don’t just think skinny Don’t starve yourself or over-exercise in order to be thin. Think healthy, not just skinny. A healthy well balanced diet should include carbohydrates, proteins, fats and plenty of water. Do watch what you eat What you eat influences the results of your fitness regimen. A sound nutrition plan can help you build muscle, decrease percentage of body fat and help you look and feel better. Also, if you eat healthy, you will have the necessary energy to exercise and be active. It’s a cycle.

Don’t neglect cardio training Cardio exercises should be performed three to five times a week for duration of 30 to 60 minutes. Your exercise intensity can range between 45 to 85 percent of your target heart rate depending on your age, fitness level and medical history. Do think positive Remember, it’s the small changes that we incorporate that make a big difference! For instance, walking for extra 15 minutes each day gives a total of nearly two hours of additional exercise each week. Adopting a positive attitude gives us a greater chance of success. So be proud of each small gain and stick to your exercise routine, no matter what!