Do Pace Yourself Based on How You Feel
If you can talk comfortably — or slightly uncomfortably — you're exercising at the right intensity. If you can't talk comfortably at all, slow down — regardless of heart rate.
Whether you've hit your fitness groove or are just getting started, make sure you're doing it right with these quick tips:
Do Increase Exercise Level Gradually
To get started, go easy. Start with what you can do and steadily increase time, frequency, and intensity, in that order, increasing total weekly time by no more than 10% per week. As your fitness level improves, aim for 30 minutes, 5 days a week. Be patient —regular exercise pays off, but too much too soon can backfire quickly.
Do Cool Down Gradually
Keep your feet moving! Performing 5-10 minutes of low-to-moderate intensity activity after moderate-to-vigorous exercise keeps blood from pooling, flushes metabolic waste from the muscles, and gradually returns circulation to pre-exercise levels.
Stretching can be great for your body. It helps keep you flexible so you can reach, bend, and turn more easily. And if you combine stretching with other activities, like strength exercises, it may also prevent injuries. Some ways to increase flexibility are ballet, yoga, martial arts, or pilates . You also can do stretches for specific parts of your body. Make sure to warm up first. You just need to walk or jog in place for five to 10 minutes.
Your HealthPass Card can be used at the following fitness places:
Hot Habits Incorporate these into your workout to boost safety and fitness:
FITNESS DO'S AND DONT'S
Don't Get Hung Up on Heart Rate
It’s just a number. Target heart rate training is a great way to boost your level of fitness, but it’s not the perfect method for everyone. If you can’t seem to get your heart rate into the right intensity “zone,” don’t fret.
Don't Stop Immediately After a Vigorous Workout
Personal trainers see it all the time — someone going at full speed on a stair climber, and stopping suddenly to stand still. A sudden stop causes blood to pool in the feet and legs, reducing blood flow to the heart and other organs. As a result, you could get dizzy and fall — or experience a life-threatening cardiac arrhythmia.
Don't Be a Weekend Warrior
Waiting until Saturday to break a sweat won't help you reach your fitness goals — and could turn out to be the last thing you do. Sudden cardiac death with exercise is relatively rare at 1 case per 36.5 million hours of exercise. But studies suggest that infrequent exercise may increase momentary risk of exercise-related sudden cardiac death.
Do Exercise Regularly Throughout the Week
Make physical activity part of your everyday life — whether it's walking on your lunch break or bicycling after dinner with your family. Regular exercise makes a difference, according to a study of nearly 70,000 women over 18 years. Compared to inactive subjects, those who exercised two hours a week had reduced risk, and those who exercised four or more hours a week had a 59% decreased risk of sudden cardiac death.
Don't Overdo It As You Start Your Program
If you haven't been active lately, start from square one — even if you were a high school athlete. Jumping into vigorous exercise without gradually building up to it puts you at risk for serious injury — and even death.