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Essential Exercise &Fitness Tips

For thosebeginners or even the seasoned veterans who need a refresher. Here are some essential exercise and fitness tipsfor before, during and after your workout.

Fitness tips from locker room to workout.

Before Your Workout

Listen to Your Body... Any strains, pains or aches from previoustraining daysneed to belooked at. It's better to have a lighter workout or rest daythan a 4 week injury.

Carb Load... Should your nextroutine be a vigorous one then fuel up on carbohydratefor the extra energy you'll need.

Let Your Stomach Settle... Make sure any pre-workout meal is eaten at least an hour preferably 2 hours before your workout.

Check Equipment... If you run and your shoes are worn out buy new ones, if you lift weights ensure the weights are secure.

Get a Training Partner... This will makeyourworkout more enjoyable, you've got someone to challenge you and for weight traininga spotter.

Warm Up... Prepare the specific muscles you'll be using for the activity ahead. If it's running then jog for 10 mins. If it's weight trainingthen do some lightreps.

Stretch... Some fitness routineshave specific stretches you can do to prepare your body for the range of motion ahead. Stretchingwill also help prevent injury.

Use these fitness tips in your next workout...

DuringYour Workout

Keep Hydrated... Especially inthe gym oron a hot day, you'll need far more than the recommended 8 by 8 ounces. Drink often and use your thirstasa gauge.

Use Sports/ Carb Drinks... For workouts longer than 45 minutes your body will need some of it's energy replaced.

Use Good Technique... In whatever you do, this will allow you to get the most out of your fitness efforts.

Listen to Your Body... How you feel is paramount, is yourworkout easier or harder than normal? Feel free to adapt. Also watch for any aches and pains particularly those in the chest area.

Use a Heart Rate Monitor... For cardiovascularfitness it's the ultimate tool togaugeyour intensityand progress and it never lies! For resistance training use it to seethat the body is fully rested between sets.

Enjoy It... Whatever activity you do, whether it's your great ability!or the competing,get somethingout of it.

Vary Your Routine... Vary the intensity, time and location. Explore your potentialfor theactivity.

Relaxing can help post workout recovery...

After Your Workout

Cool Down... Your muscles and cardiovascular system need a gradual slow down. Take 10 minutes at 20% intensity ofthe activityyou've just done.

Massage & Spa... This helps any tired and aching muscles by clearing lactic acidand speeds recovery.

Record Your Progress... Keep track of what you do to train for a competition or just to record your achievements.

Listen to Your Body... Always! Get use to how your body feels postworkout so you can distinguish betweenan acheandsomething more serious.

Increase Protein Intake... Especially after a hardworkout particularly resistance training. Proteins are the building blocks of muscle and your bodyneeds lots of it.

Rest at Least One Day a Week... Even elite athletes do so even though currenthealth recommendationsadvise daily workouts. It's duringrest that your body can fully repair itself, then itmake's itself stronger. Ready for when you next give it some punishment!





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