General Exercise Instructions

 

Index:

 
 
General Exercise Instructions
 
Your Attitude
The attitude you develop toward exercise is extremely important to long- term success at weight-loss and fitness. Most people don't like to exercise because of their negative experiences in the past. To make exercise a positive experience it must be specific to your goal and without pain. If you don't establish a positive exercise attitude, your weight-loss and fitness program will fail.

Stay with it!
When you start an exercise program you will not want to continue. This is normal, especially if you haven't exercised for a long time. Don't get discouraged. As you continue to exercise you will start to notice improvement in your physical conditioning and appearance. In a short time you will develop an appetite for exercise and it will become a regular part of your lifestyle. In fact, when you don't exercise you will feel deprived. The key, then, is to give yourself enough time to develop this craving for exercise.

Get Healthy!
There is a definite correlation between exercise and health. When you exercise on an regular bases and at a moderate intensity you not only feel and look your best but your health risks decline and your life expectancy increases. You will notice almost immediately that your heart rate and blood pressure will become lower, you will have fewer aches and pains, and your breathing will not be impaired. Later you will notice that your cholesterol and triglycerdrides levels will also be lower and your lipid profile will be improved.

Get Physical!
When you start a personalized exercise program you will feel better physically and mentally. Most importantly, you will feel better about yourself. You will discover energy resources that will allow you to be more active with friends and family. You will have less negative stress and you will find that your business and personal relationships will improve. You will be a new person who will enjoy life to its fullest extent.

 
Physical Activity Readiness Questionnaire (PAR-Q-Test)
 

Before you begin any exercise or diet programs, you must decide if you need to consult with your physician. The Physical Activity Readiness Questionnaire (PAR-Q), was developed by the American College of Sports Medicine to help people determine if they need a pre-exercise medical consultation.

Instructions:

If you answer “yes” to any of the PAR-Q questions, consult your doctor before starting to test, exercise or diet.

Questions:

  1. Has your doctor ever said you have heart trouble?
  2. Do you frequently have pains in your heart and chest?
  3. Do you often feel faint or have spells of severe dizziness?
  4. Has a doctor ever told you that you have a bone or joint problem?
  5. Has a doctor ever said your blood pressure was too high?
  6. Is there a good physical reason why you should not follow an activity program?
  7. Are you over age 69 and not accustomed to vigorous exercise?

As a general rule, if you have any concerns about your health profile, consult with your physician before starting any physical fitness or diet program.

 
Program Disclosure:
 
The information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise or diet program or activity, you should seek the advice of your physician or other qualified health professional. No health information on this site should be used to diagnose, treat, cure or prevent any medical condition.
 
Overtraining
 

It may surprise you that overtraining is much more common than undertraining. The usual reason for overtraining is that the exerciser works too hard for the body to recover adequately before the next exercise session.

Most Common Overtraining Signs:

  • Chronic fatigue and muscle soreness.
  • Frequent injuries and illness.
  • Irritability and loss of libido.
  • Loss of interest in exercise and your overall health.
  • Increased blood pressure and resting heart rate.
  • Increased time of heart rate recovery.
  • Difficulty sleeping.

A Rise in Resting Heart Rate May Indicate Overtraining.
Your resting heart rate before you get out of bed is the best indicator of overtraining. If you are fatigued, your resting heart rate will be elevated by five to seven beats per minutes over your normal resting heart rate.

Take your resting heart rate every morning for one week to establish an average heart rate baseline. If your resting heart rate is elevated by five to seven bpm over your baseline, you may be overtraining. If you are overtraining, take it easy for a few days until your resting heart rate returns to normal.

 
Warm-up - Cool-Down - Stretching
 

Warm up and stretch before your exercise. Starting abruptly can leave you breathless and strain unprepared muscles. Take 5 or 10 minutes to walk or jog slowly on a treadmill, or pedal easily on a stationary bike. Then s and stretch all of the muscle groups you're going to use during your workout.

That's right: Stretch after you've broken a sweat, not before. If your muscles are warmed up, they're less likely to tear. Another advantage of warming up is that warm muscles use fat as their source of energy instead of glycogen.

Cooling Down

Whatever type of exercise you're doing, spend the last 5 or 10 minutes doing it slowly. If you s vigorous exercise abruptly, blood will pool in your muscles and take longer to return to your heart. This can leave you light-headed or dizzy.

Pain

Any pain which you are concerned about should be discussed with your physician. Muscle or joint pain is an indication that something is wrong.

 
 

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All diet, exercise, or health information presented by PreventDisease.com is for education purposes only. The material is not intended to be a substitute for medical counseling. The site is intended to help you make informed decisions about your diet, exercise, and health. Before adhering to any of the information or recommendations presented throughout the PreventDisease.com web site, if you have concerns, you should consult with your own physician or healthcare practitioner.