1.
The first and most essential rule for fitness training is to start from where you are.
No matter how unfit you may be at the moment it is never to late to start.
But this means that you should not set yourself unrealistic goals.
The guy on the next tread mill may be running a marathon but that doesn't mean you have to do the same as him.
Accept your own limits and the limits will expand.
2.
Something that even experienced people often forget is to warm up before exercise.
You must stretch you muscles or they may suffer injury.
A few simple stretching exercises will help to avoid the danger of injury.
This is not time wasted.
It is an essential part of your training program.
3.
When you have finished exercising run through the same stretching exercises again.
This also helps to prevent injury and it overcomes the problem of stiffness.
Stiffness is caused by a build up of lactic acid in the muscles.
Stretching helps to clear the lactic acid.
4.
Make sure that you work all the major sets of muscles.
We tend to think of arms and legs but don't forget the back and neck.
These muscles can easily be strained too.
5.
Perform all the stretching exercises slowly and deliberately.
Never force yourself into the positions and never bounce into them.
Bouncing can do more harm that good.
6.
Learn to listen to your body.
Do not force yourself to lift heavier weights, run, row or cycle faster or further than is right for you.
Establish your maximum heart rate and aim to work at no more 80% of that rate.
You can work out your maximum heart rate by taking your age away from 200.
7.
You should get your heart checked out by your doctor if you have not exercised for sometime.
Monitor your heart rate as you exercise and learn how it feels at different rates.
8.
Interval training is a good way of strengthening your heart and lungs.
This is your cardiovascular system and it is vital for health.
In interval training you raise your heart rate to 80% of the its maximum then allow it to drop back to 50-60% while still exercising.
You can do this on the same machine by working faster or by switching between machines.
9.
You should alternate between cardiovascular and resistance work.
If you allow your muscles to rest on alternate days they will become stronger.
The cells have time to repair themselves on the rest day.
By switching to a different kind of exercise you allow them to carry out repairs.
10.
When doing resistance work of any kind always rest in between each repetition of the exercise.
Never attempt to rush.
Resistance work is not a race.
There are no prizes for finishing first.
Aim to perform the exercise correctly rather than lifting a heavier weight or doing more repetitions.
Finally, fitness training is about enjoyment.
If you begin to find it boring then make some changes.
Ask your fitness instructor for a new program.
Or if the weather is good may be a bike ride or a run in the countryside is what you need.
The first and most essential rule for fitness training is to start from where you are.
No matter how unfit you may be at the moment it is never to late to start.
But this means that you should not set yourself unrealistic goals.
The guy on the next tread mill may be running a marathon but that doesn't mean you have to do the same as him.
Accept your own limits and the limits will expand.
2.
Something that even experienced people often forget is to warm up before exercise.
You must stretch you muscles or they may suffer injury.
A few simple stretching exercises will help to avoid the danger of injury.
This is not time wasted.
It is an essential part of your training program.
3.
When you have finished exercising run through the same stretching exercises again.
This also helps to prevent injury and it overcomes the problem of stiffness.
Stiffness is caused by a build up of lactic acid in the muscles.
Stretching helps to clear the lactic acid.
4.
Make sure that you work all the major sets of muscles.
We tend to think of arms and legs but don't forget the back and neck.
These muscles can easily be strained too.
5.
Perform all the stretching exercises slowly and deliberately.
Never force yourself into the positions and never bounce into them.
Bouncing can do more harm that good.
6.
Learn to listen to your body.
Do not force yourself to lift heavier weights, run, row or cycle faster or further than is right for you.
Establish your maximum heart rate and aim to work at no more 80% of that rate.
You can work out your maximum heart rate by taking your age away from 200.
7.
You should get your heart checked out by your doctor if you have not exercised for sometime.
Monitor your heart rate as you exercise and learn how it feels at different rates.
8.
Interval training is a good way of strengthening your heart and lungs.
This is your cardiovascular system and it is vital for health.
In interval training you raise your heart rate to 80% of the its maximum then allow it to drop back to 50-60% while still exercising.
You can do this on the same machine by working faster or by switching between machines.
9.
You should alternate between cardiovascular and resistance work.
If you allow your muscles to rest on alternate days they will become stronger.
The cells have time to repair themselves on the rest day.
By switching to a different kind of exercise you allow them to carry out repairs.
10.
When doing resistance work of any kind always rest in between each repetition of the exercise.
Never attempt to rush.
Resistance work is not a race.
There are no prizes for finishing first.
Aim to perform the exercise correctly rather than lifting a heavier weight or doing more repetitions.
Finally, fitness training is about enjoyment.
If you begin to find it boring then make some changes.
Ask your fitness instructor for a new program.
Or if the weather is good may be a bike ride or a run in the countryside is what you need.
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