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5 WAYS TO PREVENT INJURY WHILE EXERCISING
24 March 2009
by
admin
Filed under
General health
1) Balance your body weight—your body should be aligned and centered so that your weight is properly balanced. Properly balanced, your body is stable, comfortable and ready for exercise.
2) Breathe steadily— try to exhale as you contract a muscle and inhale as you release it. This will help prevent muscle fatigue.
3) Protect your spine— you can do this by contracting your stomach muscles during all exercises.
4) Take regular breaks to rest— you should pause for a brief moment to replenish your energy levels after every series of 10 repetitions. A pause of no more than 5 to 10 seconds should be sufficient
5) Exercise slowly— a slow, steady effort creates strong, hard muscles. You risk injury by speeding through a routine.
Electrocardiogram, Recommended For Some People Before Exercising
Experts recommend an electrocardiogram or heart stress test for men and women over 40 who are about to begin an exercise program and who have not been active. This also applies to those who have a history of medical problems, such as high blood pressure, diabetes or premature heart disease (before age 55) in parents or brothers and sisters. The test is also recommended if you are over 40 and have a history of cigarette/tobacco use.
Exercising In Hot Weather
The main concern when exercising at high temperatures is heat exhaustion or heatstroke. To avoid succumbing to either condition, you should drink plenty of water before, during and after exercising. Don’t rely solely on thirst as a guideline for water requirements. Also, be sure to wear lightweight, breathable clothing, and stop exercising if you notice any signs of dizziness, nausea, or if you have difficulty breathing.
Synthetics, such as polyproplyene, are good as a first layer of clothing because of their ability to draw perspiration away from the skin, keeping it dry. Other synthetics, such as Gore-Tex and Thintech, are used frequently for outer layers because they are both wind- and water-resistant.
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