Now that the weather is warm, it’s the perfect time to begin a new workout routine -- such as walking around the neighborhood -- or to change up your current regimen by replacing an indoor gym class with outdoor swimming.
Experts in the Texas Tech Physicians Department of Family and Community Medicine recommend taking these measures to prevent sports injuries and dehydration:
Stretch.Give yourself a good two to three minutes to flex, stretch and stabilize each muscle group before increased intensity.
Warm up.Gently increasing your activity level will give your body the required time to adjust to the cardio or anaerobic training. A decent warm up can increase the effectiveness of your work out.
Lift appropriate weight.Repetition and speed in weight lifting accelerates or helps the body to correctly develop. One to two seconds for each lifting movement and three to four seconds in the relaxing phase is best.
Don’t exercise too intensely.Keep your heart rate between 60 and 80 percent of your maximum heart rate. Moderately intense workouts are the most effective and can prevent backsliding and fatigue.
Calculate your ideal heart rate:
1. Subtract your age from 220
2. Subtract your resting heart rate
3. Divide by 2
4. Add your resting heart rate
Drink enough water.Water is essential for the regulation of body temperature and blood circulation. It also aids in carrying oxygen to our organs, movement of joints, metabolism and weight loss and maintaining proper muscle tone.