Awesome Work Out Tips
Help Keep You Safe!

Play Hard but Play Safe when exercising!

Boring!  Blah Blah Blah...safe work out tips we already know....ho hum.

This time is different because you have a SUPER ME Finish Line.  You may get to push yourself more.  If you have been reading Fitness Tips for Beginners, you’ll understand this: 

The last thing you want to do as the conductor is fall off the stage. The music stops.

Most injuries and roadblocks happen because you just didn’t know.  Spend a few minutes reviewing a few simple health safety tips.  (You can enjoy your health and fitness if you’re not hurting!)


Do I really have to see a Doctor?

Like all health decisions, that answer depends...

First:

  • You are the best expert on you.
  • You know your exercise history and level of work out knowledge.
  • You know your medical history.
  • You know how old you are.
  • You know what your SUPER ME Finish Line looks like.

Do you need to see a doctor?  Always err on the side of safety!

_____

Second, the PAR-Q (Physical Activity Readiness Questionnaire) is excellent in drawing your attention to adult health concerns that may lead to a problem.  Here are the questions:

  • Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
  • Do you feel pain in your chest when you do physical activity?
  • In the past month, have you had chest pain when you were not doing physical activity?
  • Do you lose your balance because of dizziness or do you ever lose consciousness?
  • Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
  • Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
  • Do you know of any other reason why you should not do physical activity?

If you answered YES to any of those questions, you must check in with your doctor before you start working out. 

_____

Third, if you have

  • any chronic medical condition (such as asthma, diabetes, high blood pressure, or arthritis) or
  • unhealthy personal habits (such as smoking, drinking, using drugs or being more than 20 pounds overweight),

        and

  • you have not discussed exercise and workouts with your doctor,

...you should do so before starting, even if you will be doing workouts for beginners.

(I can also help by giving general work out tips and answering some questions here, but your personal physician is your best go-to person.)


My favorite Work Out Tip Ever:

The Grand Canyon did not come with guard rails.

Be Careful & Enjoy the beauty.


Keeping your Body Safe

Look at your SUPER ME Finish Line and how you have planned to get there.

What safety gear will you need?

  • A helmet that fits well?
  • Safety Glasses (made from polycarbonate plastics to reduce eye injury?)
  • Mouth Guard?
  • Knee / elbow gaurds?
  • Reflective clothing / lights for evening exercise?
  • Other protective gear made for your sport?
  • Sunscreen that protects against A and B rays?
  • Sunglasses if outside or around water that reflects light?
  • Heart Rate Monitor?

Know you have great shoes.  Please do not rely on a teenager employed at a national chain to give you work out tips, especially about the kind of shoe to wear.  Investigate who in your areas educates their staff about fitting all ages with sports shoes.  Go there…where they will analyze your body type, gait and feet before offering a supportive shoe.  The wrong shoe will stop you in your tracks.

What to Wear?  I like plain, some like flashy.  Regardless, wear appropriate clothing for the environment.

  • I like loose, light weight cotton.  Some prefer high-tech clothing like Under Armor that absorbs sweat and thus helps to cool your body.
  • I recommend sports bras for women.
  • Do you need a hat to help protect your face and neck from the burning sun?

Tricks for a Comfortable Workout

Your Work Out Environment determines the rest of your safety gear.  I work out in my garage, so I climate control with a small heater and a nice tall fan.  (No need to wear  flashing lights so cars have to swerve!  No dogs chasing me, either.)  I love never being rained on and working out in shorts every day, regardless of the weather!

Tall Oscillating Fan to keep you COOL!
Warm up with anOscillating Room Heater

Protect your joints.  Know the surface your feet and knees are pounding on is safe and supportive.  I work out in my garage.  Running on concrete day after day would be disastrous.  I fixed that with several thick rubber workshop mats from Sam's Club covered with cheap vinyl flooring.  My joints have been great! 

Soften the Blow with Garage Mat

Vinyl Flooring Gives a Smooth Exercise Area

If I have to be on my knees or lie down, I cut a 6 foot piece of a thick rubber mat off a big roll at Lowes...comfy!

Thick Foam Mat to Protect your Joints

Nutrition and Hydration

I cannot emphasize enough: Stay hydrated with water during exercise!  Your kidneys, muscles and heart will thank you.  In my opinion, Gatorade is not enough hydration...some people like the taste.  If you do use Gatorade or Powerade, go with 4 waters to every Gatorade.

Likewise, learn about the proper nutrition to support your body as you exercise.  (Put bad gasoline in your car and how well does it run?  Food is our gasoline…fill up your body with premium fuel!)

"One should eat to live, not live to eat."
--Moliere


Warm Up & Stretch...
Cool Down & Stretch

Old school coaches say stretch and start exercising full speed.

Science has shown a warm up---lightly jogging / walking / calisthenics for 5-10 minutes---will gradually raise your body temperature and increase blood flow to your muscles.  Then do a good warm-up stretch to prevent muscle strain and joint injury.  Now you are free to really go for it!

As "cool down" suggests, after your main workout, slow down to the same slower pace you did during your warm-up.  This allows your body temperature to cool back down….then do a final stretch.  Because your muscles are really warmed up, stretching at this time may prevent soreness and increase flexibility!

Now there are some work out tips that will save injuries!


Starting Slow and Steady

Elite athletes didn’t start by doing P90X Beachbody perfectly right out of the box…

They carefully plotted their course step by step.  You have been doing the same thing!  Your step by step Inspiration Roadmap will help you start at a level that equals your ability and moves you toward your SUPER ME Finish Line.  Paste your Inspiration Roadmap on your Inspiration Board to guide you day by day!

Carve out a set time from your schedule to exercise...forming a new automatic habit…integrating health and fitness is becoming a part of your lifestyle!

Start slowly...build intensity and duration of your exercise gradually as your body becomes accustomed to the new routines...that may take months if you are truly out of shape.  Our bodies are not designed to go from out of shape to elite athlete in 1 week!

Allow enough rest / recovery time between exercises and between days of exercise if you are just starting.

Use proper form!  That means always keeping your body aligned...doing the exercise correctly.  Even if you cannot do all the repititions / length of time, it is better to do one the right way than 50 wrong.  Ask a good friend or trainer to watch you and help you tweak your body alignment!  You have just saved yourself many injuries!

Do not over-lift weights!  (If you are trying to get back in shape, go slow!)

If you miss a day, that is ok.  With a flexible training schedule, just pick it up the next day!


Warning Signs

“We will be in tune with our bodies only if we truly love and honor them. We can’t be in good communication with the enemy.”
--Harriet Lerner, PhD

Listen to your body!  It will tell you if something is going wrong!

Some discomfort during exercise is normal...you are asking your body to do more than it usually does.  Muscle soreness is normal after exercise.

But pain is your flashing warning sign that something is wrong.  Immediately stop right away if you:

  • Have chest pain or pressure, especially in the middle or toward the left side.  That may or may not include the same 'funny feeling' in the left side of your neck, left shoulder or left arm
  • Notice your heart starts beating irregularly or is racing
  • Have muscle cramps
  • Feel dizzy or nauseated
  • Break out in a cold sweat
  • Feel sharp pain in your joints, feet, ankles, or bones
  • Have back pain or numbness / pains shooting into your legs

Stop immediately and seek help...and follow up with your doctor.  A secret to maintaining a good exercise program is to keep small problems small.

Many common injuries are caused by overuse---too much / too often / too strenuous for your level of fitness.  Follow these work out tips and listen carefully to your body!


Friends, Helpers and Trainers

Exercising with a friend can be a great motivation!  Enjoy the camaraderie and encouragement!  If you ask your friend for work out tips, please make sure they are knowledgeable.

If you ask the Internet for work out tips, please use reputable, scientifically backed websites like National Insitute of Health's Guidelines.

Some people like personal trainer's work out tips.  I hope they are certified by a national certification program such as AFFA, ACSM, ACE ro NSCA.  Well-trained instructors will sit down with you to review your limitations and medical history.  They will tailor their program to your Inspiration Roadmap. 

If you have a question about an exercise or a machine, please ask!  Injuries often occur when using improper body positions or lifting techniques.

All gyms now days should have an AED (Automatic External Defibrillator) with trained staff in CPR and first aid on hand.  You can ask any gym you attend for their emergency plan in case something happens to YOU!

If you are ready for a personal Beachbody coach,
it would be an honor to help you!


Ready...Set...Have Fun!

Think about your car for a moment...you really don't have to know everything about it in order to drive it and enjoy the scenery along the way.

  • Fuel it with quality gasoline
  • Keep it lined up with the road
  • Stop to service it occasionally
  • Notice the warning lights...

...you will have a great car for years to come.

Your body is the same...you don't have to know everything about it, but knowing safety and simple work out tips helps keep it running Awesome!

Please take your new work out tips and work them into your Inspiration Roadmap!


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