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