Do's and Don'ts of Exercise

Note: This is page 2 of exercise tips, page 1 is here: Exercise Tips.

Some more exercise tips in the form of do’s and don’ts.

Do's

• Always warm up – Warming up is very important. If you go from sitting to running for 30 minutes your performance will be poor and you run the risk of injury. Muscles need to warm up so that they become more able to stretch and less prone to tearing.
• Always cool down – Cooling down is just as important as warming up. During exercise the increased use of muscles causes a build up of lactic acid. If you just stopped exercising without cooling down the lactic acid is more likely to stay in the muscles and cause pain the next day. Cooling down gives the body a chance to recover from exercise it allows the heart rate and breathing to return to normal.
• Whilst you are exercising do try to keep good posture. Engage your abdominal muscles by squeezing them inward this will protect your spine, work your abs and help with your posture.
• Steadily increase the intensity and amount of exercise over time. Your body will become used to the exercises that you are doing quite quickly and will not benefit as much from the first weeks program two or four weeks down the line. Always push yourself.
• Do see a doctor before you start exercising. For the majority of people this is not entirely necessarily but is a good idea. For those with medical problems or concerns it is a must.
• Drink plenty of water – When you exercise you sweat and lose water you need to replace this water or you run the risk of becoming dehydrated.

Don'ts

• If you feel ill don’t exercise, it will not do you any good. If you must then a gentle walk is a good alternative to your normal routine.
• Don’t hold your breath – Sounds silly but you will be surprised how many people do this especially whilst doing resistance exercises and stretches. So make sure you remind yourself to breath throughout your workout.
• Don’t be afraid to ask for help. If you are in a class or at the gym and you are unsure about something or want to check your posture for example make sure you ask, most people will be only to happy to help.
• Don’t exercise the same muscles two days in a row – If you are weight training or muscle toning give your muscles time to heal and rest. Try practising your routine every other day. If you prefer to train every day then split your body in half. Upper body one day, lower body the next.
• Don’t use exercise as an excuse to eat more calories – You don’t want to undo all of your good work with a giant tub of ice cream. Most people feel less like eating after exercise but if you are hungry try a piece of fruit or a protein snack.
  

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