Tips For Safe Exercising
Shama who runs a gym for women in Delhi, says that almost 60 % of her clients fail to continue their exercise program beyond 3 months. The story is not much different for men either. Why do most people leave their exercise (or weight loss or muscle gain) program after a month or two? What is it that de-motivates people and results in the decision to leave the program without waiting to see results? Why dont people make exercising a part of their daily lives?
The first and foremost reason is that most people start an exercise program with unreasonable expectations. When they do not get the results they want in the little time they spend exercising, they feel that the program is not working for them and they quit. The second reason is that people often hurt themselves due to over-zealous exercising. Initial hiccups like pain and soreness leaves many people de-motivated. These people tend to quit. And sometimes, people actually get hurt and have to leave the program midway.
Here are a few tips to help you exercise safely. Following these tips can help you decrease the risk of exercise related injury.
The key to staying motivated is to bite what you can chew. Sometimes in their zeal to have better bods, people (especially sedentary ones) take on too much when they begin their exercise program. What you should do is start slowly and gradually train your body to take on more stress.
Do not eat for two hours before exercising. But do take in plenty of fluids before, during and after exercising. Staying hydrated during exercising is very essential. This can best be achieved by sipping water a few times during your exercise regime
Warming up and cooling down is very important for any exercise program. A low-level aerobic exercise for 5 minutes followed by stretching exercises is the proper way to warm up. Walking slowly till your heart rate comes down to around 50 beats per minute is how you should cool down after exercising. Skipping either of these two can result in injury and cramps, especially for older women.
Its no use to stress your body if it is already under stress. This means that if you are sick or are recuperating from an illness or are tired, you should avoid exercising.
Proper attire is equally important for safe exercising. Shoes that provide adequate support and cushioning are very important. Similarly, wear comfortable cotton clothes that are neither too tight and nor too loose.
Instead of spending an hour jogging, try cross training. Cross training targets different muscle groups as you switch from one exercise to another. It also prevents boredom and gives better results.
If you experience nausea, chest pain, breathlessness or undue fatigue while exercising, you should immediately stop and seek medical advice.