Fitness can be defined in many different ways. To some people fitness might meana slim waistline. To others it could be the ability to bench press theirbody weight. And to others it might be a general feeling of wellness. When you think of fitness, it's important to look at the big picture. It's not just about strength, endurance or fat content, but a combination of all these. You might be strong but have no endurance. You might have endurance but have little flexibility. In our tips we will broader on all of these issues.
What you want to strive for is balance. Listed below are the DO and DON'T key components important to a good definition of fitness. Consider areas where you are strong and the areas where you are weak. Strive to improve in all these areas, because the results will permeate your overall well-being.
Do's and Don'ts to get the most out of fitness
DO Start Off Moderately
Work your way into a routine. Going overboard after a long respite
from exercisemay result in injury, or at least disappointment. Your workout
shouldn'tdo either, so build up from a moderate beginning.
DON'T Over-Exercise
For maximum benefit at minimum injury risk, the body needs to rest
and recover.At least a 24 hour rest after heavy muscle strain is advised.
Stagger workoutsbetween heavy and light strain. For example, you can alternate
a weighttraining routine with biking.
DO Warm Up and Cool Down
Alow impact warm-up before any exercise is essential. It warms the
muscles,makes them more limber and easier to stretch, which results in
a betterworkout. It also helps to prevent injury. Coolingdown after exercising
is also important as it relaxes the muscles, lowersthe heart rate, and
helps the body to recover from the stress of a workout. It'll make
you feel better immediately after the workout, and the next morning.
DO Stretch
Flexibility is one of the most important factors of fitness. Stretching
before, during and after a workout will result in better performance, good
posture, fewer injuries, and overall better fitness.
DON'T Push an Injury
Listen to your body. If you feel pain, stop. Muscle and joint pain
can mean many things -- pushing a small hurt can lead to big problems later
on. If pain persists more than a few days, see a doctor.
DO Consult a Trainer
If you belong to a gym, you may have the opportunity to consult a certified
trainer. He or she can help you craft a reasonable workout plan, tailored
for your goals. A trainer can also teach proper form with exercise equipment.
Even if you are experienced, bad habits can be developed.
DON'T Get Bored
Don'tget bored with your workout. New exercises can break the monotony,
and the excitement of perfecting new skills can help motivate. Since different
exercises work different parts of the body, a diverse workout will aid
overall fitness.
DO Find a Workout Partner
If motivation is your problem, a workout partner might be the solution.
A partner can motivate you to workout when you normally might not, and
can help improve your workout by watching form, encouraging extra effort,
and pacing. Try to pick a partner with abilities equal to your own.
DON'T Lose Concentration
Pre-occupationwith outside situations can counteract the benefits of
a workout. For example, you might decrease intensity as you lose concentration.
And not paying attention to a workout can lead to sloppy style and potential
injury. Instead, use the time to concentrate on proper form and control.
It will lead to a better workout, greater benefits, and a more relaxing
experience.
DO Watch What You Eat
Diet is just as much a part of fitness as exercise, and what you eat
will affect every aspect of your workout. A proper diet also influences
the results of you fitness plan, since it helps build muscle and decrease
the percentage of fat in your overall body weight.
DON'T Dehydrate Yourself
When exercising, the body needs four to eight ounces of water every
20 minutes to replace water loss. If you become thirsty during a workout,
you've already passed out of a "safe" stage of hydration. Take fluids immediately.
If you are working out for more than an hour, you may want to consider
sports drinks, as the extra carbohydrates help retain body water. But try
them out first, as not all work, and some may cause unwanted reactions.
Always avoid caffeine or alcohol when exercising, both of which further
dehydrate your body.
DO Have Fun!
The benefits to working out don't pay off if you don't enjoy yourself.
This isn't an excuse for not exercising, as it's still vital to your health.
But finding a workout that you enjoy will make the difference when settinga
workout schedule that will stick.
Staying With Your Fitness Routine
Despite the best of intentions, half of all people who start an exercise program fold within six months.These are tips to help you stay on the road to fitness.
Set Realistic Goals!
Especially for perfectionists, adopting a goal beyond your capacity
is a sure route to failure.
Set goals that are definite, not hazy.
Keep a Journal!
Before you start, evaluate your condition.
For each workout, weigh yourself, monitor heart rate. Afterward, record
times and achievements.
Start Slow and Easy!
Start with a moderate level of intensity, rather than trying too much
too soon.
Gradually lengthen workouts and increase your pace.
Seek Convenience!
Make time slots and locations for exercising convenient, not excuses
for discontinuing your fitness program.
Find Support!
A workout partner can help keep you motivated.
Mix it Up!
Doing the same activities day in, day out, gets boring.
Find different programs to stay motivated and maintain or enhance fitness
benefits.