Whether you are new to exercise or a seasoned athlete, here are some basic tips to help ensure your workouts are as safe and effective as possible.
Drink plenty of water before, during and after your workout to prevent dehydration. Keep in mind that you should be drinking water throughout the day and that your fluid requirements will increase with higher temperatures, humidity, elevation and exercise intensity. People exercising vigorously or for a prolonged period of time may benefit from a sports drink to help replace lost electrolytes.
Monitor your exercise intensity to make sure that you are working out at the appropriate level to safely achieve your goals in the most efficient manner. This can be done by taking your pulse or wearing a heart rate monitor during exercise and following a heart rate based training program. The talk test and perceived exertion scales are other methods for monitoring your intensity, which may be more appropriate if you are taking certain medications that alter your heart rate response. You may want to discuss this with your doctor before starting an exercise program.
Pay attention to form to achieve an effective and injury-free workout. Personal trainers can provide form instruction and correction that is specific to your body and goals. Books, magazines and websites can also be helpful resources for exercise instruction, but keep in mind that this information is generic so it will not take into account any muscle imbalances, previous injuries or medical conditions you may have.
Include time for warming up, cooling down and stretching to facilitate a safe and successful workout. Prepare your body for exercise by gradually increasing your heart rate with low to moderate intensity movement. Follow your workout with a cool down period to allow your body to transition from a higher intensity back to a normal state. Consistent and properly performed stretching while the muscles are still warm can help to increase flexibility over time and reduce the risk of injury.