Exercise Precautions
is your workout safe to do?



Exercise Precautions should always be considered before and during your exercise regime. Your well-being should be paramount so please read the following information and know that your commonsense should always prevail.

Your Workouts should always be Rewarding, Enjoyable and Productive.




FIRSTLY CONSULT WITH YOUR DOCTOR


Consult your Professional Medical Practitioner before commencing any Exercise Program.

Visit your doctor and explain your experience and Workout plans with them. They will advise you on the best approach and could suggest to you some particular guidelines that will assist you because they are familiar with your personal circumstances and medical history.

I haven’t met a doctor yet that has not recommended exercise to his / her clients.

You should take into consideration any pre-existing injuries or conditions that you may be carrying. These may not stop you from doing your Workouts, but you may have to modify or exclude some exercises that you cannot carry out correctly or which causes you discomfort.So let me repeat myself, consult a Professional Medical Practitioner before commencing any form of Workout Program.

Please note this, it is very important!

Consult your Professional Medical Practitioner if you are on any form of Medication

Some Medications, especially prescribed Medications, can mask the effects of exercise. In some instances medications may indicate a lower training intensity than what is actually being performed or may be a stimulant.

Some blood pressure medications for example can lower your exercise heart rate and not reflect a true indication of your Workout intensity.

Asthma suffers may need to adjust their medication to prevent breathing difficulties during exercise. Consider a longer warm up and exercise in a warm, moist environment, swimming is an excellent form of exercise for those suffering from Asthma. Have your medication close at hand during your Workouts.

Also some Medications may have to be taken at different times, for example before or after exercise depending on the dosage and the type of drug interaction involved.




IN THE BEGINNING

If you are a beginner or you have been sedentary for some time, you will need to progress slowly into your fitness regime and let your body and mind adapt at your own pace. I can assure you that taking an easier progression into your Workout program will be of great benefit. You will not gain quicker results by thinking more is better.

Quality Workouts (done regularly) + Correct Diet +Motivation = Fantastic Results

Become accustom to your Workouts and gradually increase your intensity and volume, quality results don’t appear overnight. As you progress at you own pace you will adapt and become accustomed to the basic movements. Therefore you will not strain or place yourself in a position of injury.

This is more enjoyable and you will have a much greater chance to build on your Motivation and stay focused on your Goal.

You don’t start out running a marathon, first you walk around the block.




YOU SHOULD STOP EXERCISING WHEN…

Stop and Rest, if you experience any of the following Warning Signals:

  • Chest Pain
  • Dizziness
  • Shortness of breath
  • Feeling weak
  • Any pain radiating in your chest, arms, neck, shoulders or jaw
  • Unexplained pain in your joints or limbs
  • Have any other symptoms that cannot be explained
  • Take heed of any warning signals, cease your Exercise and rest, and if these signs persist consult your Professional Medical Practitioner.




    DO NOT WORKOUT IF YOU’RE ILL

    Don't consider doing any form of Workout or Exercise if you are ill.

    Your body needs time to fight the ailment with quality rest and recuperation. Your body's defence mechanism needs to attack the illness and not be weakened by over exertion with exercise. Exercising while ill will only lead to more time lost due to a longer recuperation period.

    When you are feeling better gradually return to your training intensity. Your fitness levels may have been reduced due to the time lost from your illness. But rest assured that your fitness levels will return quickly.




    IF IT HURTS, DON’T DO IT

    You may experience mild muscular discomfort when you perform high intensity Muscular or Cardiovascular Exercise or an activity that you may not be accustom (muscular overload), this is only natural and is nothing to be concerned about . It is only your body adapting to the workload and letting you know that it feels the change.

    Always remember there is a difference between pain and overload.

    If you feel genuine pain this can be an indicator that you are doing too much, too soon, not performing the activity correctly or that there may be an underlying problem that needs to be looked into.




    ALWAYS THINK ABOUT YOUR POSITION AND POSTURE

    Particular attention should be paid to safety. Your Safety.

    Always carry out your Workouts in the prescribed fashion (unless as previously stated, you have modified them to suit your particular needs). Keep your Posture and Position in mind (concentrate) at all times when executing your Workout, this will dramatically reduce the chance of you suffering an injury.

    Always ensure that you are stable and centred before and during your movements. Your pelvis should be stabilised in all Workouts and your body should be positioned correctly before starting each movement.

    Do not commence with too heavy a resistance or load, as this can cause you to lose correct form. You should gradually build up your intensity to ensure a progressive increase in intensity (resistance)

    Do not perform the movements too quickly, this can lead to joint strain and injury. Smooth flowing movements at a comfortable pace through a full range of motion are best.

    A Strength Training Routine should involve the use of an overload principle. Progressively more Resistance and a reduced number of Repetitions and / or Sets performed.

    Heavier or more Resistance should not be used until correct form and technique is perfected. Each Exercise should be performed with a smooth rhythm, moving the Resistance through the full Range of joint Movement, or Range of Motion Always work opposing Muscle groups, for example Chest and Back Exercises or Bicep and Tricep Exercises, this will ensure Balanced Development.

    Exercise Large Muscle Groups first, for example Chest, Back or Legs, before smaller muscle groups. The smaller Muscle groups will work be assisting or stabilizing during these exercises for Large Muscle Groups. You may be susceptible to injury or you may not get the full benefit of your Workout if these smaller muscle groups are pre-exhausted or over worked.

    Allow adequate recovery time between your Workouts. This ensures that your Muscles are well rested and can adapt to the Resistance (load). This will enable you to progressively increase your Resistance over time. In the early stages of performing your Workout Routines there should be 1 day of rest between each session.




    YOUR BREATHING AND YOUR WORKOUTS

    Another important Exercise Precaution is Correct Breathing.

    Do not hold your breath at any stage.

    You should breath out (exhale) when you lift or commence a Resistance movement and breath in (inhale) when you are lowering or finishing the Resistance movement. If you suffer any breathing difficulties during your Workouts, lower your intensity and rest. Don’t try and push yourself through it.

    After your Workouts you can use your breathing as a technique to lower your heart rate and relax your body. Do some stretching during your cool-down and allow your breathing to become deeper and relaxing.

    If you don’t smoke cigarettes, please don’t think of starting and if you do smoke cigarettes, please do your best to quit.




    A REVIEW OF EXERCISE PRECAUTIONS TO ENSURE
    SAFE AND SUCCESSFUL WORKOUTS

  • Consult your doctor before commencing any Workout or Exercise regime and have a check -up.
  • Always train to your capabilities; do not use too heavy a Resistance.
  • Always think of your Positioning and your Posture.
  • Consider the effects and interactions of various Medications
  • Before commencing a Resistance Exercise ensure that you are stable and in the correct position.
  • When you Exercise you may feel some discomfort but not pain. So remember, If it hurts, don’t do it!
  • If you are ill don't try and train through it. You must take the time to Rest and Recuperate.
  • Challenge yourself and move out of your comfort zone. You may surprise yourself with the things you can achieve.
  • Rest and Recuperation. Your body needs time to adjust and adapt.
  • Always control your breathing correctly. DON'T hold your breath during an Exercise.
  • If in doubt about the proper technique of a Workout, shown on this site. You can always

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