Shadow
03-07-2006, 05:13 PM
DO start off moderately. Allow yourself time to get used to your new routine before increasing intensity and time.
DON’T over exercise. Allow yourself at least 24 hours between heavy weights on the same body parts. Too much exercise is just as bad, if not worse, than no exercise.
DO warm up and cool down. Warming up is essential to get your muscles ready for the strain of your workout. Cooling down relaxes your muscles, lowers your heart rate and helps the body recover from the stress of the workout.
DO stretch. Stretching before and after a workout will result in better performance, better posture, and fewer injuries. When doing weights, stretch during your session, too.
DON’T push an injury. If you feel pain, stop. Some soreness is to be expected from a good workout – but if it’s actual pain, stop immediately.
DO consult a trainer if you can. The only effective exercise is that which is done properly. So to prevent bad habits and possible injury, consult with a trainer until you are comfortable performing on your own. If a trainer is not an option, learn and read all you can on proper form. One rep with good form is far superior to 10 reps with poor form. DO use mirrors when you work out. Mirrors will help you keep an eye on your form and alignment. If you work out with a partner, ask them to watch your form.
DON’T get bored. Find different activities and exercises to keep your motivation high and prevent overusing only certain muscles.
DO pay attention to what you eat. Exercise cannot make up for improper eating.
DON’T lose concentration. While it’s easy to be distracted, not paying attention leads to sloppy style and potential injury. Always concentrate on proper form and control.
DON’T dehydrate yourself. Drink water before and after exercise. Always sip water during your exercise.
DO have fun. Don’t consider exercise as “work” or something you “must” do. Consider it just one more piece in getting healthy and fit – and something you “choose” to do for yourself.
DO set realistic and definite mini-goals. Adopting a goal beyond your capacity is sure to lead to failure. And only definite goals will let you know how you are progressing. Mini-goals are a great way to help monitor your progress and are far less overwhelming than setting lofty, long term goals, especially when you’re first starting a program.
DO keep a journal. Journals are a great way to see how far you’ve come during those times you might need some extra motivation.
DO find support. Whether with a workout partner or just someone to share the experience with you, having a support system helps you stay the course.
DO wear proper clothing. Your clothes should be comfortable and your shoes should be appropriate for the activity you are doing.
DO plan for your next exercise session – and commit to it. Exercise must be a regular part of your life or it is not effective.
DON’T train only your “trouble” spots. The only way to correct any problem area is to work the entire body.
DON’T lift weights that are too heavy. It’s all about form, not the amount of weight. Weights that are too heavy will not produce stronger muscles – they will cause improper form and injury. You should always be able to control the weight – not have it control you.
DO use slow and controlled movements when using weights.
DON’T compare your workouts to what others do. Only you exercise in your body – so don’t hold yourself accountable to what others do in their bodies.
DON’T over exercise. Allow yourself at least 24 hours between heavy weights on the same body parts. Too much exercise is just as bad, if not worse, than no exercise.
DO warm up and cool down. Warming up is essential to get your muscles ready for the strain of your workout. Cooling down relaxes your muscles, lowers your heart rate and helps the body recover from the stress of the workout.
DO stretch. Stretching before and after a workout will result in better performance, better posture, and fewer injuries. When doing weights, stretch during your session, too.
DON’T push an injury. If you feel pain, stop. Some soreness is to be expected from a good workout – but if it’s actual pain, stop immediately.
DO consult a trainer if you can. The only effective exercise is that which is done properly. So to prevent bad habits and possible injury, consult with a trainer until you are comfortable performing on your own. If a trainer is not an option, learn and read all you can on proper form. One rep with good form is far superior to 10 reps with poor form. DO use mirrors when you work out. Mirrors will help you keep an eye on your form and alignment. If you work out with a partner, ask them to watch your form.
DON’T get bored. Find different activities and exercises to keep your motivation high and prevent overusing only certain muscles.
DO pay attention to what you eat. Exercise cannot make up for improper eating.
DON’T lose concentration. While it’s easy to be distracted, not paying attention leads to sloppy style and potential injury. Always concentrate on proper form and control.
DON’T dehydrate yourself. Drink water before and after exercise. Always sip water during your exercise.
DO have fun. Don’t consider exercise as “work” or something you “must” do. Consider it just one more piece in getting healthy and fit – and something you “choose” to do for yourself.
DO set realistic and definite mini-goals. Adopting a goal beyond your capacity is sure to lead to failure. And only definite goals will let you know how you are progressing. Mini-goals are a great way to help monitor your progress and are far less overwhelming than setting lofty, long term goals, especially when you’re first starting a program.
DO keep a journal. Journals are a great way to see how far you’ve come during those times you might need some extra motivation.
DO find support. Whether with a workout partner or just someone to share the experience with you, having a support system helps you stay the course.
DO wear proper clothing. Your clothes should be comfortable and your shoes should be appropriate for the activity you are doing.
DO plan for your next exercise session – and commit to it. Exercise must be a regular part of your life or it is not effective.
DON’T train only your “trouble” spots. The only way to correct any problem area is to work the entire body.
DON’T lift weights that are too heavy. It’s all about form, not the amount of weight. Weights that are too heavy will not produce stronger muscles – they will cause improper form and injury. You should always be able to control the weight – not have it control you.
DO use slow and controlled movements when using weights.
DON’T compare your workouts to what others do. Only you exercise in your body – so don’t hold yourself accountable to what others do in their bodies.