EXERCISE

Basic principles to get the maximum out of a fitness programme

•  Evaluate your fitness level. Be certain that your exercise plan will not aggregate any chronic physical condition you may have, such as arthritis, check with your doctor first.

•  Identify your specific goal whether you are aiming for weight loss or general fitness and so on.

•  Set a specific time period, you want to allot to your programme.

•  Pick the exercise that uses skills different from those you may use at work.

•  Consider choosing an activity you already enjoy or would like to try. If the activities are the ones you like, you'll always be motivated to keep doing them.

•  Plan an exercise programme that includes strength training as well as endurance (aerobic) activity.

•  Begin exercise gradually and work up slowly to your desired level of fitness. 

•  Always perform your exercise with right posture techniques so as not to lay stress on any of your joints and to avoid injury.

•  Use equipment that is the right size or weight for your level of skills and physical size.

•  Begin each  workout with a gradual warm up period that includes flexibility exercises (at least five minutes) and end your exercise with a cool down period gradually bringing your body back to rest. A good stretch can also help reduce post-exercise soreness.

•  Be certain to get enough daily rest. 

•  Pay attention to your own body's signals when they tell you to slow down.

•  Never exercise after a heavy meal or after drinking alcohol. If you feel sick or dizzy, stop immediately.

•  After and during exercise, prevent dehydration by drinking water. 

•  Aim to workout the whole body equally to make all group of muscles strong. Otherwise weaker muscles may be prone to injury.

•  Proper breathing pattern is an essential factor during workouts.