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1. Start slow
Don’t just jump right in and start exercising five days a week -- that’s a recipe for disaster, says john higgins, md, director of exercise physiology at the university of texas health science center in houston. It’s better that you gradually work up to exercising several days per week while you see how your body responds.
“Start slow and go slow,” Dr. Higgins said. “the current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.”
Tip 2: Know when to stretch
Stretching right before a workout may seem like the best thing to do, but you might be putting yourself at risk of injury.
“After you warm up, you should stretch your muscles and hold it for about 15 seconds,” higgins said. “you are less likely to injure yourself when you’re stretching if your muscles are already a little warmed up.”
Tip 3: Mix it up
Whether you’re going for weight loss or bulking up, a mixed regimen of aerobic and strength training is the best way to achieve the body you want. But even within those categories, don’t stick to the same exercises every day, higgins said.
Jillian michaels' workout dos and don'ts
Want to see results at the gym? here are a few dos and don’ts to help you get more bang for your buck.
“don’t go running every day,” he said. “it’ll get boring and you’ll get to a point where you don’t enjoy it anymore. Try biking, or the elliptical or whatever you enjoy most. If you like to play basketball or tennis, do that, because you’re more likely to stick to something you enjoy.”
In addition, move between the four various types of exercise, which are aerobic, resistance (strength) training, flexibility (which includes yoga) and balance, which is especially important for seniors.
Tip 4: Know your weight and the right way to use it
Most people are confused the first time they walk into a gym, higgins said, but are afraid of asking for advice. But if that’s you -- get over it.
“if you don’t know ask,” he said. “by law, gyms have to have people who can help show you how to work out on the machine, and it can save you from badly injuring yourself.”
In addition, many gym newbies go for the heaviest weight they can -- a rookie mistake.
“Go on a weight machine and, starting at the lowest weight, pull it down and keep adding on from there. Just keep increasing the weight until you reach a point where you can only do one or you can’t do any. That’s too much”
Once you find your maximum weight, two-thirds of that number is where you should start.
“You should be able to do about 12 reps,” higgins said. “it should be easy, but it shouldn’t be difficult to the point where you’re straining.”
Finally, once you have a weight you’re comfortable with, don’t get too eager to increase it.
“You should not increase it more than 10 percent in a week,” higgins said. “if you do, your risk of injury increases exponentially.”
Tip 5: Know when to take a break
When people start out, they are often overzealous and try to get to the gym every day, higgins said. However, by not letting your body rest, you can be doing much more harm than good.
“If you don’t give your body time to heal and repair itself, your performance will go down and you’ll get into a vicious cycle where you never fully recover,” he said.
And if you’re sore after a workout, that’s good -- unless it hurts too much.
“It is normal to have pain and soreness after exercise,” higgins said. “don’t run to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.”
My wife's pregnancy strech marks are still clearly visible even 1 year 4 month pass. I have tried pregnacare tube but no result. Even the skin is also loose it's tightness. Please tell me is there any solution available
I am 32 years old woman. My last delivery date 13/08/2014. I discontinue Brest feeding my baby after one year of delivery due to some problem. Nowadays I want to continue feeding again but my milk is insufficient for my baby. How can I increase my milk naturally. Thank you
Hello Dr. I want to postpone my period date .this month its 20 now I want to postpone till 22. As I ll be in period before 3 to 5 days. Never my date extend. So I take primolut n this time. Now my question is at what time I take tablet and how many a day. If I take one in mrng 10 o clock shall I take another in night 10 o clock. This time is right? It is very imp function for me and I dnt want to be in period. And one more question after taking tablet surely I ll not be in period. My date will extend na?
I am 28 years unmarried female working in pvt company. My periods come in 21-23 days every month. I want to ask is this normal menstrual cycle or have any problem in conceiving in future? Also I am healthy and not able to loose weight. I tried dieting and exercise but failed. What to do to loose weight?
I am from chennai. We are married for six months. My wife yet to get pregnant. We did sex repeatedly after her period. Which started on sep 22. We did during ovulation too. Now she missed period for the third day. But some light vaginal discharge. Few drops only. Does it mean pregnancy or period?
I am pregnant and 5th month running, my hemoglobin is 8.6. And in my report shows the" thalassemia minor" so my doctor told me that, I hv to take blood externally. Is it right? Give me guidance.
Can I take i-pill on the second day of unprotected sex? It says if I vomit within 3 hrs I need to take one more immediately why is it? And if I take ot along with food n still I vomit should I take one more how early should I take the other one?
My vagina smells but doesn't itch me, please what's the cause of this and I'm always experiencing pain during sex with my fiancée, Definitely not my first time. First time was 6 months ago, pls what's happening? Is this Normal?
Hi, I got married before 1 and half years. All my family members (including me) are very eagerly waiting for baby. Myself and my hubby are working in office. I am traveling nearly 1: 30 to 2 hours daily. Whether that will distract the baby formation.
Iam30years old I get every month 2-3 days before for my period date but this month one day before but I have period 1day only n second day little why this happens pl tells me.
Hi Dr. I am 26 years girl I am not married mujhe one month mai two tym periods howe 14 dec ko phir 20 finished hogaye phir 29 ko restart hogaye periods ye problem kyun howee abhi blooding hori please give me answer.
Is there any risk to do intercourse in period time? Can I do it without protection? I feel uncomfort when I use protection. How can I avoid pregnancy without protection?
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