Top Tips For Exercise

 
If you are new to exercise or have not worked out in a while, start with a short, low intensity workout that is comfortably achievable. Much better to complete your first workout successfully and know that you can push yourself a little harder next time rather than to overdo it, risk injury, suffer severe muscle ache and perhaps knock your confidence or, worse still, put yourself off exercise altogether. As the weeks pass, increase the length of the workout to fill the available time and then work on increasing the intensity

Try a group exercise activity to promote a social aspect to your exercise program and increase motivation. Go with a friend, or make some new friends, and you will be able to support and motivate each other. It's a great way to add variety to your regime, to try something new and avoid getting bored in the gym.

Keep well hydrated to maintain best performance. 1% fluid is sufficient to generate the thirst sensation but by then dehydration has already started. 2-3% fluid loss impairs performance and increases body temperature. Up to two hours before exercise, drink about half a litre. The kidneys need 60-90 minutes to process excess liquid so this will be excreted before the event or activity. 5-10 minutes before activity drink 110-225ml to make fluid available to replace sweat losses from the onset of exercise. Water can travel from the stomach to skin in 9-18 minutes after drinking so it is best to hydrate early from the start of exercise. Ideally take small drinks every 10-15 minutes during activity. After exercise continue to drink.

Just 30 minutes a day cumulative activity of moderate effort is enough to keep you on track for a healthy lifestyle. That could be a brisk walk, a cycle ride, digging the garden or simply chasing the kids around the garden. Make sure it's something that you enjoy and can build in to your everyday routine.

Exercise for fitness doesn't just mean slogging it out down the gym in your favourite pink leotard. Why not try taking the dog for a walk on the hills, kicking a ball round the park with the family or a game of badminton with your spouse. If you make it fun and varied, you are much more likely to sustain your new active lifestyle.

Help avoid over-training by allowing at least 48 hours recovery between resistance training sessions.

Post-workout stretching should last around 10 minutes. If it's less, you are probably not holding the stretches long enough to do you any good.

To help reduce the risk of shoulder injury you should ensure that you warm up well and follow a regular stretching regime. Only use weights that you can safely control throughout the whole range of movement and build up strength around the shoulder cuff to improve shoulder stability. If you are already susceptible to shoulder injuries focus on light weights and high reps for the shoulder cuff muscles and reduce the range of motion for exercises such as shoulde press and chest press.

 

 
   
 

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Always consult your GP before undertaking any form of weight loss, fitness or exercise.
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