There are many aspects, which stop us or make us hesitate about exercising. It is important to always listen to your body, our body gives us signals and will tell us if we are pushing ourselves enough or if we are holding back. Learn to listen to your body so that you safely push yourself during workouts.
There are a few important points to always follow:
- Always warm up and cool down – It is important to warm muscles before an intense work out and get the blood flowing to prevent injury and cool down afterwards by gradually decreasing your pace. Once your muscles are warm you will be surprised how much more you can achieve in a workout.
- Follow your warm up by stretching, it will help you get the most out of your exercise and stay flexible. I usually do a stretch only workout once a week the benefits of stretching are crucial to preventing injury.
- Allow muscle recovery; always take at least one day off between strength training to allow the muscles to repair.
- Stay hydrated. It is key to replace the fluids you lose through sweat. If you don’t you could end up dehydrated or with heat exhaustion. A good rule of thumb is to drink 2 cups of water about 15 minutes prior to your workout and another 2 cups after you cool down. Be sure to drink during exercise too – a quick sip every 15-20 minutes will help you stay hydrated.
- Feed your muscles – to build muscle and repair you need a variety of proteins, vegetables, fruits, carbs and healthy fats. Eating protein helps build and maintain muscle, fruits and vegetables contain vitamins and minerals necessary for recovery, and carbs fuel your muscles so you feel full energy for your workout.
Finally, find what works for you and have variety. I like to change my workout routine or classes every 2-3 months, it keeps my mind and body stimulated keeps workouts exciting. Make exercise a habit, once you get past the fear it becomes a part of your weekly activities. Exercise is proven to be a great stress buster, working out after a hard days work will help you unwind.
Remember to work out safely, muscle pain 12-14hours after exercise is normal but if you feel pain during an exercise or immediately after then consultant a professional as you maybe causing an injury.
“Healthy people are happy people, and happy people are the most beautiful and inspiring people I know”
