The quest was never about making the mind-body connection. Instead, the ultimate goal is to accept and put into practice the mind-body activity connection
Safe and effective fitness training
You are 100% responsible for how you choose to respond to the events in your life. "Experience is not what happens to you, but what you do with what happens to you.” Most people that step foot in any type of gym or any training facility are looking for one of two things, a change in their physique or their performance. Both of these things take patience, focus, and your effort. No trainer, program and supplement can make you look or perform a certain way. Ultimately your progress and results are in your hands. However, so is your safety, Understanding the value of training responbile is vital for your long-term health. Taking responsiblity for you health and safety. It means you should be doing the exercises not to only makes you stronger, but with the proper form. To understand the value of responsible training, you should be performing for efficiency and effectiveness. If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.
Safe Fitness Guidelines
Warm up to prepare to exercise, even before stretching. Run in place for a few minutes, breathe slowly and deeply, or gently rehearse the motions of the exercise to follow. Warming up increases your heart and blood flow rates and loosens up other muscles, tendons, ligaments, and joints.
Drink enough water to prevent dehydration, heat exhaustion, and heat stroke. Drink 1 pint of water 15 minutes before you start exercising and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise.
Take Your Time.
During strength training, move through the full range of motion with each repetition. Breathe regularly to help lower your blood pressure and increase blood supply to the brain.
Replace your athletic shoes as they wear out. Wear comfortable, loose-fitting clothes that let you move freely and are light enough to release body heat. When exercising in cold weather, dress in removable layers.
Begin stretches slowly and carefully until reaching a point of muscle tension. Hold each stretch for 20 to 30 seconds, then slowly and carefully release it. Inhale before each stretch and exhale as you release. Do each stretch only once. Never stretch to the point of pain, always maintain control, and never bounce on a muscle that is fully stretched.
Make cooling down the final phase of your exercise routine. It should take twice as long as your warm up. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely. This phase of a safe exercise program should conclude when your skin is dry and you have cooled down.
Schedule regular days off from exercise and rest when tired. Fatigue and pain are good reasons to not exercise.
Listen to your body
The "no pain, no gain" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your practice, and rest for a day.
Common Exercise Injuries
Exercise puts repetitive stress on many parts of the body such as muscles, tendons, bursae, cartilage, bones, and nerves. Repetitive stress can leads to microtraumas — minor injuries that would typically heal with enough rest. When you exercise too frequently, your body never has a chance to repair these microtraumas. As microtraumas build up over time, you become prone to overuse injuries. Common exercise injuries include:
Preventing Exercise Injuries
Check with your health care professional before you start an exercise program. Then you'll be sure you're healthy enough for working out.
Muscle pull and strain.
Wrist sprain or dislocation.
Plan your Practice
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Document Your Progress
If you see somebody doing something that really works, stop them and dissect it.
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