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Fitness Tips

Preventing Exercise Injuries

The proverbial "No pain, no gain" adage doesn't apply to exercising. Exercise should be a challenge, but it doesn't have to hurt. If it takes you several days to recuperate from one day of exercising, you are probably doing something wrong. Before you throw in the towel, consider the following tips for evaluating your exercise program and give it another shot.

If the shoe fits, wear it!
Investing in the proper exercise gear is vital to the success of your exercise program in terms of your body's durability and endurance. For example, if you choose to power walk worn-out shoes can contribute to pushing your muscles, tendons, and bones past their limits. Get new walking shoes every 500 miles. With use, shoes lose their ability to absorb shock. If you are weightlifting, you will also need gloves and a back support. Do not skimp on the equipment. It not only can aid in the prevention of injuries, but also help you keep good form. 

Exercise at the proper level.
Gradually increase your workouts. If you're a runner, don't bump up your mileage by more than 10 percent per week. Starting slowly will actually make you stronger faster, as you will avoid injuring your muscles. Also, be sure that you are giving your body ample rest time between workouts. Don't exercise the same muscles in the same manner every day. Exercising tears down the muscles. It is the healing of the muscles that makes them grow and become stronger. Try working your upper body one day and your lower body the next. Or, if you are a runner, alternate your long distance runs with weight training or short distance runs. 

Warm up and stretch out.
Stretching before and after working out is important. The stretching before you workout should be light, as your muscles are cold. Never bounce or be jerky. This increases the likelihood of tearing your muscles. Warm up for about 10 minutes then stretch lightly. After working out, you can stretch more thoroughly. It is very important to stretch the muscles you have just worked in order get the most out of the exercise. Stretching the muscles lengthens them and allows them to heal stronger and be more limber. Again, never bounce or jerk while stretching. Stretching helps you to increase range-of-motion and prepare for activity. 

Proper form is a must. 
If you are not executing the exercise properly, you might as well not be doing it at all. Improper form leads to injuries and an inefficient use of the muscle and your time. It is always quality and not quantity that will get you results. 

If after trying all of these, you are still experiencing pain, be sure to check with your doctor. You may be doing an exercise that is not right for your body. The guiding principle for injury prevention is to listen to your body. You don't need to have pain to gain in fitness. 

Add Fitness to your 
Daily Routine.
#716

If you find you can't devote enough time to getting in shape as you would like, there are still plenty of ways you can keep your body active while going about your normal routine. 

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Building Endurance #170

If you want to walk or jog for longer periods of time without getting fatigued, continue with a weight-lifting routine.

Lifting weights not only builds strong muscles, but also can improve your aerobic capacity. Improving your aerobic endurance level will enable you to walk, bike, swim, or jog for longer periods of time before exhausting yourself.

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