Working out safely

[LoriPA 4]

Another one of my articles I finished up

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We all know about the benefits of exercise. Not only does it does wonderful things for our appearance, but also has several health advantages:

1. Exercise can keep LDL (“bad cholesterol”) levels low (less than 100 mg/dL is optimum).

2. Exercise helps control high blood pressure, along with a healthy diet and proper medications.

3. The heart and lungs are strengthened with regular exercise, in addition to keeping the muscles and joints flexible, allowing them to move with ease.

4. Exercise releases oxygen to the brain as well as increases serotonin levels, which has been described by some as “nature’s mood modulator.”

5. Exercise has also been known to help improve one’s ability to focus, manage stress, use muscle groups that are normally not used in regular daily activity, and even help us sleep better.

With these and all the other advantages that exercise has to offer, there is really no reason not to at least get in thirty minutes a day at a minimum of three times a week.

However, like most other things in life, there are precautions one needs to take to have a safe and effective workout.

Get a checkup from your physician before beginning any type of program: Sure, you may feel fine, but that doesn’t always mean something may exist in which you may not be aware. A full physical and clearance from your doctor will give both peace of mind and assure safety in the aspect of your overall general health before you begin.

Have plenty of room and keep pets in a safe place: Nothing is worse than doing aerobics and then knocking the furniture over and kicking the dog by accident. If the need arises, move furniture out of the way where you need to work out, put the dog outside or shut the cat in another room, and the problem of anything in the way will be solved, at least during your workout.

If you’re working out at home, focus on YOU: This is your time. That means turn off the phone, the TV (unless of course, you popped in a workout DVD!) and clears any other distractions possible. Not having one’s undivided attention on what they are doing while exercising can easily lead to an injury.

Wear comfortable clothing and closed shoes. You are trying to get into a fitness routine, not a fashion show. Even a five-pound weight dropped on an exposed toe… well, you get the picture. Tight clothing with fabrics that don’t “breathe” and exercise don’t mix either. Wear comfortable clothing that allows you to move and sturdy athletic shoes (with socks). Even something simple as shorts and T-shirts will work nicely.

Warm up and cool down: Much as we would like to dive right in to an exercise routine, doing so is a definite don’t. A five minute stretch and/or walk will prepare the muscles for the work ahead and the risk of injury (torn and pulled muscles are not fun, after all) is greatly reduced. Cool down exercises once the workout is finished brings the heart rate back to normal at a safe level as well as stretches out the muscles to relax them.

If you are at a fitness center and not sure how to use a particular machine or how to perform a specific exercise, ask a trainer or staff member for assistance; that‘s one reason why they are there. Once you have learned a few times, make sure to do it properly to prevent any injuries. A great deal of workout-related injuries at fitness centers have stemmed from equipment not being used in the correct manner.

Stay hydrated: It’s a fact—exercise will make us SWEAT! No, it isn’t weight loss; it is your body cooling off as you work out and the ‘water weight’ lost will be instantly replaced once you have consumed liquids. The best thing is to keep a water bottle nearby during your workout. Never drink soda or any other kind of caffeinated beverages, as it will only dehydrate you more. Water or sports drinks are usually the best options.

Most of all, know your limits: Not all of us are body builders or can swim the Atlantic Ocean. If you can’t perform a certain move, don’t push it, it’s better to stay within your zone, especially in the beginning, than try to keep up with others that may be a little more advanced and make a fool of yourself, or worse, risk an injury that may set you back even further than when you started.

Take all of these into consideration when you begin a new healthy lifestyle, and you will be fit, be happy, and most of all, have a safe and fun workout! Enjoy!