Safety Issues When Starting Back With Exercise!

When you are getting back into exercise after a long ‘rest’ time, you might have a few issues to deal with because of your long absence. But the good news is that with a little preparation, you can prevent a lot of the common problems others just like you have had to deal with.

While some degree of soreness can be expected when you haven’t worked out in a long time, injuries are not a necessary part of the process.

Injuries are most often cause by a few factors:
• Doing too much too quickly
• Not stretching properly
• Not paying attention to what you are doing

But these are all issues that any exerciser has to deal with when they are working out. In your case, doing too much too quickly seems like the only way to launch yourself back into better health. If too little exercise is bad, then doing a lot of exercise must be the way to help your body?

Not quite.

When you workout too hard, you can strain your body in a bad way. Since your body and your heart isn’t used to working out at all, too much high intensity too soon can actually damage your body. You need to ease your body into exercise so that you SLOWLY increase your fitness level without straining your muscles and joints.

One way that you can determine whether or not you are working out at the proper level is to gauge your exercise intensity. This is easy to do. Try talking when you are working out. If you can speak with no problem, you’re probably not working out hard enough. If you can talk, but you do still need to stop once in a while in order to catch your breath, that’s the right pace. If you can’t talk at all, you need to slow down – you’re working out too hard.

For some people, it’s easier to gauge their exercise intensity by checking their heart rate.

Here’s how you can do this: First of all, you want to exercise between 65% and 85% of your maximum heart rate. The most commonly cited way to determine your preferred heart rate is to subtract your age from 220. Then you need to multiply this number by .65 (65%) and then separately by .85 (85%) to find the range of your heart rate. But for most beginners, a range between 120 and 160 beats per minute is just right. Getting a heart rate monitor can make checking your heart rate easier, as can checking your pulse as you are exercising by counting the beats per minute.

In terms of stretching, this is something you need to do both before and after you exercise in order to keep your muscles limber. Just a few simple stretches can help keep your muscles from straining and pulling when you workout, but it’s essential that your body be warm before you do these stretches to avoid injury in this step as well.

Try walking for a few minutes or marching in place before you do these simple stretches:

• Sit on the floor with one leg straight, and one leg bent. Keeping your
back straight, lean forward so that you feel a stretch down the back of
your straight leg.
• Reach above your head – By trying to reach up as far as you can, you
can give yourself a nice simple stretch of your upper body.
• Put your hands on a wall in front of you and step one leg back until
you feel a slight pull in your calf muscle, switch sides.
• Put your hand on a sturdy chair or against a wall, reach down with
your other hand and pull that side’s ankle up to the back of your thigh
for a stretch of the front of your thighs

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