FUNDAMENTAL PRINCIPLES OF FITNESS
First - STICK TO A SCHEDULE - Keep in mind your goals when setting your workout schedule. Think about what you want to achieve, -- if you just want firmer triceps, general overall toning or if you're training for a marathon, set a reasonable workout schedule so you can accomplish the results you want. If the time for working out varies from week to week, then set up a more flexible schedule without having to stick with specific days. Make a commitment to do weights 2x a week and cardio 3 x a week.
Second - Make sure you STAY HYDRATED - Your body should be properly hydrated before starting a workout. What you drink during your workout does little to help if you are already dehydrated. If you maintain your fluids throughout the day, it will delay muscle fatigue and keep your energy level up. You should consume water before, during and after every workout. Remember water isn't your only option. Most fruits and vegetables contain high percentages of water. Cucumbers contain 97 percent water, peaches 87 percent and tomatoes 95 percent.
Third - PROPER ATTIRE - Whether you look good or not, should not be the determining factor in what you put on before you workout. Keep the weather in mind when dressing for exercise, the terrain, type of workout you are going to engage in and especially comfort. Make sure you wear breathable fabrics that will keep you cool in a stuffy, sweaty room.
Fourth - WARM UP AND COOL DOWN - While stretching improves range of motion during your physical activity, warming your muscles improves their elasticity. Focus on the muscles you will be using the most during your workout and hold each stretch for about 30 seconds. After a strenuous session, your body needs time to cool down in order to reduce soreness and muscle stiffness. According to the Mayo Clinic.com, cooling down after exercise prevents dizziness caused by blood pooling in the legs.
Fifth - DON'T OVERDO IT! - Thirty minutes a day of physical activity is the recommendation of the U.S. Department of Health and Human Services. Your exercise doesn't always have to be grueling; there is nothing wrong with an easy walk, light jog or even chasing after your kids. Your workout schedule should include time for rest and recovery. It's a good idea to schedule "off days" during the week to allow your body to recuperate and your muscles time to hear.
Jeffrey S. Klein, D.C.
Klein Chiropractic
821 West Chester Pike
West Chester, PA 19380
610-918-9455
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First - STICK TO A SCHEDULE - Keep in mind your goals when setting your workout schedule. Think about what you want to achieve, -- if you just want firmer triceps, general overall toning or if you're training for a marathon, set a reasonable workout schedule so you can accomplish the results you want. If the time for working out varies from week to week, then set up a more flexible schedule without having to stick with specific days. Make a commitment to do weights 2x a week and cardio 3 x a week.
Second - Make sure you STAY HYDRATED - Your body should be properly hydrated before starting a workout. What you drink during your workout does little to help if you are already dehydrated. If you maintain your fluids throughout the day, it will delay muscle fatigue and keep your energy level up. You should consume water before, during and after every workout. Remember water isn't your only option. Most fruits and vegetables contain high percentages of water. Cucumbers contain 97 percent water, peaches 87 percent and tomatoes 95 percent.
Third - PROPER ATTIRE - Whether you look good or not, should not be the determining factor in what you put on before you workout. Keep the weather in mind when dressing for exercise, the terrain, type of workout you are going to engage in and especially comfort. Make sure you wear breathable fabrics that will keep you cool in a stuffy, sweaty room.
Fourth - WARM UP AND COOL DOWN - While stretching improves range of motion during your physical activity, warming your muscles improves their elasticity. Focus on the muscles you will be using the most during your workout and hold each stretch for about 30 seconds. After a strenuous session, your body needs time to cool down in order to reduce soreness and muscle stiffness. According to the Mayo Clinic.com, cooling down after exercise prevents dizziness caused by blood pooling in the legs.
Fifth - DON'T OVERDO IT! - Thirty minutes a day of physical activity is the recommendation of the U.S. Department of Health and Human Services. Your exercise doesn't always have to be grueling; there is nothing wrong with an easy walk, light jog or even chasing after your kids. Your workout schedule should include time for rest and recovery. It's a good idea to schedule "off days" during the week to allow your body to recuperate and your muscles time to hear.
Jeffrey S. Klein, D.C.
Klein Chiropractic
821 West Chester Pike
West Chester, PA 19380
610-918-9455
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