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Guidelines for Safe Exercise and Training
If you’re either well trained or new into gym training, there are always some tips, trips and guidelines to help with a safe and successful workout. Here are easy to follow guidelines to help aid with your success.
- Warming up.
With either stretching/yoga or aerobics (jogging, stairs, bike, etc), warming up will get your heart rate up, and a sweat going, preparing your body for the physical events coming forward. Think of it as a car, you wouldn’t hit the engine at 100% after sitting on a cold winters day? You need to warm the engine up, like you need to warm-up your body.
- Cool down.
After a good training session, do some stretches after to help your body and muscles relax. Hold each stretch for 30 seconds, and breath deep at 15 seconds and push further. The deep breathing will help relax you as well as help improve flexibility over time. Another great alternative is relaxing in a sauna or steam room.
- Build up your base.
If you’re new to training and fitness, slowly build up your base. If this is a new movement, do a few lightweight warm-up reps to ensure technique and form are good, as well as to know what weight your body can handle. Start of gradually, and build up as your body sees fit, and don’t over train. If you’re unsure about a technique, form, or how to do an exercise, consult with a trainer.
- Training partner.
Looking for that extra motivation, find a gym partner. A training partner can be anyone; a friend, coworker, or even another regular. It does helps if they have the same goals/ambitions as you, but that shouldn’t be a prerequisite. A training partner, will help an provide an extra source of encouragement and drive; a spotter to make sure you’re training safely and correctly; and someone else who you’re now accountable to show up!
To help make training part of your life, it needs to become a routine; like going to work, going for coffee, or going to bed . A training partner helps, as there is the accountability to someone else. The first few weeks will be the hardest with exhaustion, aches and pains, but after a few weeks, your body will adapt to the exercises and will slowly start to change. It can be a slow and bumpy road, but heads-up, look forward and don’t give up.
- Change it up.
Keep your body and mind always stimulated. Your body will get used to the same training over and over, and you’ll get bored. Try something new. If your gym offers classes, try a new class. Even changing instructors can make a huge difference. Try new workout movements, or do your workouts in reverse order, you’ll notice your body will react differently.
Always keep hydrated. Drink before you get thirsty, stay ahead of your thirst. Water is good, but also think about what you’re doing. If you’re sweating a lot, you will need to reload on electrolytes as well (sports drinks, etc). Always drink lots of water after training as well to help reduce the chance of muscle cramps and flush out lactic acid.
- Fat burning.
Training in the aerobic zone is the most efficient way to off burn body fat. If you can keep your target heart rate between 60-70% while training (walking, jogging, swimming, cycling, HIIT) it will help burn away body fat faster instead of building muscles. However, no matter how you train for fat burning, it’s about burning more calories then you take in.
- Proper nutrition.
It’s important to eat well to properly provide your body the nourishment to keep you going. While training, your body will be burning energy, and like a car, it needs proper fuel to keep going. Not eating correctly will help discourage fat loss as your body will store the fat as it’s unsure when it will eat again. Eating healthy, and in right portions will allow your body to use a mix of body fat energy and energy from the food.