You can not arbitrarily exercise. One-one injury that befell it.
Then how exercise is good for you so as to give maximum benefit. Fitness instructor and gym owner-center in the United States Jody Swimmer gives some tips on safe practice:
1. Heating and cooling
You need to prepare your body before exercise by warming up five to ten minutes, so that blood flow, increase muscle temperature, breathing more rapidly and adjust to the demands of the load during the exercise. After exercise ends, gradually cool down to reduce the speed so that the heart rate and respiration back to normal.
2. Stretching
Stretching before moving from one training session to other sessions to help maximize your workout results. Perform the stretch for 30 seconds.
3. Use comfortable clothing
You do not have to buy clothes and sports equipment are expensive, but look for a comfortable and safe. Fitting shoes, weather appropriate clothing, and other safety equipment need attention. Consult your fitness expert.
4. Rate variations in practice
Injury can occur when you perform the same type of exercise over and over again. In addition, the body will adapt if it is only doing one type of exercise and you will not get the benefit of the exercise.
5. Hydration
Make sure you replace the fluids lost through sweat. If not, you will experience dehydration, heat and fatigue. The recommended rule is to drink two glasses of water about 15 minutes before workout and one glass afterwards. Make sure you also drink during exercise, but not in significant amounts. Water will seep rapidly every 15 to 20 minutes during activity.
6. Notice the body language
Normal if you feel sick 12 to 24 hours after exercise. But if the pain lasts during or immediately after exercise, immediately consult the experts. This also applies when there is muscle pain more than a week.