Fitness Tips:
Exercise Safety
Getting
Started | Enjoying
Your Exercise | Exercise Safety
Target
Heart Rate | Progressive
Resistance
Congratulations! You have decided to get fit,
and consulted your doctor about the types of exercises that
you can or should not engage in. But do you know how to play
it safe?
In this article, I will help you avoid injury
by providing you with checklists of things to do or NOT to
do before, during and after workout.
Before Your Workout
Wear appropriate clothing and/or protective
gear
• Comfortable, well fitting clothes
that “breathe” well and won’t get caught
in the equipment.
• Footwear appropriate for your activity.
• Helmet, knee/elbow pads, goggles,
life vest, sun protection, etc., as appropriate.
Avoid eating immediately before workout
• Have a small snack about half an
hour before, or a full meal 1 to 2 hours before strenuous
exercise.
• Avoid fatty and high-protein foods
before workout, as they are difficult to digest.
• Avoid caffeine, alcohol, and other
stimulants before workout. Have plain, preferably filtered
water with your snack or meal.
• Within half an hour of your workout
session, drink a professional sports beverage, such as Torch
Pre-Burn, to help reduce the effects of the loss
of electrolytes that is about to take place as you exercise.
Always warm up before any type of exercise
• Spend 5 to 10 minutes warming up
• Before cardio/aerobic: March in place,
gradually increasing the speed, then perform some light calisthenics.
Follow with a slower version of one of your aerobic exercises,
gradually increasing the pace.
• Before strength/resistance or flexibility/stretching:
March in place, gradually increasing the speed, then perform
some light calisthenics. Follow with a light version of one
of your strength or flexibility exercises, gradually increasing
the resistance or stretch.
During Your Workout
Control your breathing
• Never hold your breath during workout
(except during breathing exercises that require this).
• Breathe out as you lift, push, pull,
or stretch, and breathe in as you relax (this may be tricky
and require some conscious effort at first).
Perform your exercises at the appropriate
pace
• Stay within your target heart rate
during aerobic exercises.
• Perform strength and flexibility
exercises slowly (15 to 30 seconds per lift, pull, push, or
stretch).
• During strength training, rest for
a couple of minutes after each set. March in place during
each break to avoid cooling down.
Don’t put unnecessary stress on your
body
• Always use smooth, steady movements;
avoid “jerky” movements.
• Avoid locking your joints in a tight
position.
• Switch between exercising different
muscle groups or joints.
Do NOT take pain lightly
A little bit of muscle soreness may occur the
day after your workout and is usually not a reason to worry.
However, if you experience severe pain during or after exercise,
or pain that won’t go away, stop your workout regime
immediately and obtain professional advice from a fitness
trainer, a physical therapist, or a chiropractor.
Hydrate during strenuous workout, as needed
• Don’t overdo it, drinking too
much plain water during workout might lead to water intoxication
or electrolyte dilution and imbalance.
• Instead, try a professional sports
beverage, such as Torch
Hydrate. It will help you replenish the electrolytes
your body uses as you work out.
Follow the rule of gradual progression
As your body adjusts to your exercise regime,
gradually increase the amount and intensity of your workout.
To learn more, read the articles on target
heart rate and progressive
resistance.
After Your Workout
Always cool down after your workout
• Spend 10 to 15 minutes cooling down.
• Perform gradually slower or lighter
versions of your exercises. Stretching and breathing or yoga
are also great cool-down routines.
Replenish your energy, fluids and electrolytes
• Have a glass of water, or better
yet, a professional, electrolyte-rich sports beverage, such
as Torch
After-Burn, immediately after workout.
• Have a full meal within 30 minutes
to no more than 2 hours after your workout. If you can’t
have a full meal during that time, have a snack as soon as
possible. Your body will be craving energy, and will get it
out of your muscles if you don’t give it some food first.
• Eat about half the calories you burned.
If you don’t care about calories, just be sure to have
a small portion, enough not to feel starved.
• Go very low on protein and fat, and
high on healthy carbohydrates (ab. two thirds of the meal).
• Eat slowly: strive for 30 chews per
morsel.
An example of a good post-workout meal could
be a small spinach salad with tomato chunks and boiled garbanzos,
followed by a small baked potato (with skin), drizzled with
olive oil, with a small piece of grilled or baked chicken
breast or a meat replacement (tofu, tempeh, TVP), and a couple
of steamed vegetables (e.g., broccoli and red peppers). And
of course a glass of water or tea.
If you have to settle for a snack, have one
that’s rich in both healthy carbohydrates and electrolytes.
A fruit smoothie is a great example.
back
to top
Getting
Started | Enjoying
Your Exercise | Exercise Safety
Target
Heart Rate | Progressive
Resistance
|
Fitness Tips