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Starting Up Safely
Many of you have started an exercise program this
year, and it is important to consider safety in your
program. Not only do the following tips prevent injury,
they help assure many more years of productive
exercise.
Get your doctor's approval.
Before starting an exercise program, especially if you have any health
conditions, are over weight, or older than 30 check with your doctor first. If you
have a musculoskeletal problem, check with an
orthopedic to make sure you won't aggravate the
condition.
Warm up.
Perform at least 5-10 minutes of light cardiovascular activity by keeping your heart rate at around 50%-60% of your
maximum.
Stretch gently.
Once you are warmed up, perform 5 minutes of light stretching to loosen up your muscles, tendons, and
ligaments.
Protect your back.
This is done by lifting weights with proper form. If you are not sure how to lift weights properly, click here.
Use weights you can handle for 12 or more repetitions.
Showing off or using improper form often results from weights that are too heavy. Proper technique determines whether you improve; the amount of weight you are moving is never the measure of your success.
Use simple movements.
Until you have enough experience, leave the cables and other complex movements alone.
Increase everything gradually.
Weights, sets, exercises and most other variables should be increased gradually over time to prevent injury and
burnout.
Hydrate yourself.
Exercising causes your body to lose water and become dehydrated unless you consume larger amounts than normal.
Listen to your body.
Don't push yourself to the point of too much pain or discomfort. You should never feel dizzy or faint.
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