AFall into Fitness With an Improved

Workout Regimen

Club One Fitness November 2006 Fitness Tips

For beginners or even the seasoned veterans who need a refresher, here are some essential exercise and fitness tips for before, during and after your workout!

Before Your Workout

Let Your Stomach Settle... Make sure any pre-workout meal is consumed at least an hour, preferably 2 hours before your workout.

Warm Up... Prepare the specific muscles you'll be using for the activity ahead. If it's running, then jog for 10 minutes. If it's weight training then do a few sets of light weight.

Stretch... Some fitness routines have specific stretches you can do to prepare your body for the range of motion ahead. Stretching will also help prevent injury.

During Your Workout

Listen to Your Body... How you feel is paramount. Is your workout easier or harder than normal? Feel free to adapt. Also watch for any aches and pains, particularly those in the chest area.

Use a Heart Rate Monitor... For cardiovascular fitness it's the ultimate tool to gauge your intensity and progress, and it never lies! For resistance training use it to see that the body is fully rested between sets.

Use Good Technique... In whatever you do, this will allow you to get the most out of your fitness efforts. If you need help with this, consult a Club One Fitness Personal Trainer! We have personal trainers in our Millersville/Severna Park and our Pasadena/Glen Burnie locations with the plan to help you perfect your technique and your workouts.

Enjoy It.Whatever activity you do, think of how it will benefit you, and try to get something out of it!

After Your Workout

Cool Down... Your muscles and cardiovascular system need a gradual slow down. Take 10 minutes at 20% intensity of the activity you've just done.

Record Your Progress... Keep track of what you do to train for a competition or just to record your achievements.

Increase Protein Intake... Especially after a hard workout, particularly resistance training. Proteins are the building blocks of muscle and your body needs lots of it!