| For those beginners or even the seasoned | | | | Body... How you feel is paramount, is your |
| veterans who need a refresher. Here are some | | | | workout easier or harder than normal? Feel free |
| essential exercise and fitness tips for before, | | | | to adapt. Also watch for any aches and pains |
| during and after your workout.Before Your | | | | particularly those in the chest area.Use a Heart |
| WorkoutListen to Your Body... Any strains, pains | | | | Rate Monitor... For cardiovascular fitness it's the |
| or aches from previous training days need to be | | | | ultimate tool to gauge your intensity and progress |
| looked at. It's better to have a lighter workout or | | | | and it never lies! For resistance training use it to |
| rest day than a 4 week injury.Carb Load... Should | | | | see that the body is fully rested between |
| your next routine be a vigorous one then fuel up | | | | sets.Enjoy It... Whatever activity you do, whether |
| on carbohydrate for the extra energy you'll | | | | it's your great ability! or the competing, get |
| need.Let Your Stomach Settle... Make sure any | | | | something out of it.Vary Your Routine... Vary the |
| pre-workout meal is eaten at least an hour | | | | intensity, time and location. Explore your potential |
| preferably 2 hours before your workout.Check | | | | for the activity.After Your WorkoutCool Down... |
| Equipment... If you run and your shoes are worn | | | | Your muscles and cardiovascular system need a |
| out buy new ones, if you lift weights ensure the | | | | gradual slow down. Take 10 minutes at 20% |
| weights are secure.Get a Training Partner... This | | | | intensity of the activity you've just done.Massage |
| will make your workout more enjoyable, you've | | | | & Spa... This helps any tired and aching muscles |
| got someone to challenge you and for weight | | | | by clearing lactic acid and speeds recovery.Record |
| training a spotter.Warm Up... Prepare the specific | | | | Your Progress... Keep track of what you do to |
| muscles you'll be using for the activity ahead. If | | | | train for a competition or just to record your |
| it's running then jog for 10 mins. If it's weight | | | | achievements.Listen to Your Body... Always! Get |
| training then do some light reps.Stretch... Some | | | | use to how your body feels post workout so you |
| fitness routines have specific stretches you can | | | | can distinguish between an ache and something |
| do to prepare your body for the range of motion | | | | more serious.Increase Protein Intake... Especially |
| ahead. Stretching will also help prevent | | | | after a hard workout particularly resistance |
| injury.During Your WorkoutKeep Hydrated... | | | | training. Proteins are the building blocks of muscle |
| Especially in the gym or on a hot day, you'll need | | | | and your body needs lots of it.Rest at Least One |
| far more than the recommended 8 by 8 ounces. | | | | Day a Week... Even elite athletes do so even |
| Drink often and use your thirst as a gauge.Use | | | | though current health recommendations advise |
| Sports/ Carb Drinks... For workouts longer than | | | | daily workouts. It's during rest that your body can |
| 45 minutes your body will need some of it's | | | | fully repair itself, then it make's itself stronger. |
| energy replaced.Use Good Technique... In | | | | Ready for when you next give it some |
| whatever you do, this will allow you to get the | | | | punishment!By Simon Gould, taken from the |
| most out of your fitness efforts.Listen to Your | | | | well-being resource. |