Medical Exam If you are in good health and haven’t been ill you do not need a medical exam before beginning a personal fitness program. If you have experienced an illness or are over age 30 years of age you should have a medical exam. The medical exam should include a stress test and during this test your heart should be monitored by a physician. Fitness Evaluation Evaluate your level of physical fitness prior to beginning a personal fitness program. In evaluating you fitness level it will help you to set realistic goals. Assessments should cover all health related components like: flexibility, cardiovascular fitness, muscular strength and endurance, and body composition. These components will determine where you should begin and how to make progress. Goal setting When setting a goal you are really setting a lifestyle. Your goals should include long term and short term. Evaluate your short term goal periodically. Your long terms may remain the same.
What YOU wear can make a difference…
Your program and the weather are based on what you should wear. Proper footwear is the major requirement for effective care and protection for your feet. The main features you should look for in buying a shoe is: Toe box, uppers, saddle, heel counter, Achilles, tendon pad, outer soul, heel wedge, arch support, and mid-sole. Your shoes should have good support, a wedge on half an inch higher at the heel and toe, sole at least as wide as the upper part of the shoes, firm heel cups, well cushioned inner soles, and the correct size. Sock- A minor factor such as socks may change the fit of shoes. Socks prevent direct friction and blisters. It is better to wear two pairs of socks for better protection.
Other clothing wear- A regular T-shirt is very appropriate for everyday activity. Cotton provides excellent absorbency and allows the body to breathe. They are comfortable, easy to wash, and inexpensive. Nylon shirts make it more difficult to cool down. It is better to wear white on a hot day. Shorts- Shorts should not be too tight around the thighs. To reduce chafing and rubbing rub petroleum jelly on legs where your short come in contact.
The maintenance of your body’s internal temperature is very important. When you exercise, blood flow is concentrated in the working muscles, creating a heat build up. You should not exercise in warm environments for too long because the temperature could create a fluid deficiency in your body. Hyperthermia- a reduction of body fluids or an increase in body temperature that can be uncomfortable and even life threatening. Heat Cramps- a state in which certain muscles contract involuntarily and cause pain. In case of heat cramp stop the activity, apply direct pressure, rest and drink plenty of water. Heat Exhaustion- a condition characterized by profuse sweating accompanied by dizziness and extreme weakness. Heat Stroke- a medical emergency that is characterized by hot, dry skin, lack of sweat, lack or urine and a rising body temperature the may reach 106 degrees.
oWhen exercising in hot or humid areas remember… oTo dress lightly in light colored clothes with adequate exposure of arms and legs. oTo drink fluids before, during and after your exercise. Do so whether you are thirsty or not. oThat rubberized suits do not promote permanent weight lose and can rise the temperature in your body to quickly. oTo wear a light-weight and light-colored cap to shade your head from the sun. oThe use of salt tablets is not recommended because they can increase blood pressure. oThat on hot days it is recommended that exercise be reduced to water exercises, but if you have to exercise outside then keep exercise time low.
Exposure to severe winter-like conditions can cause problems when exercising too. Hypothermia-excessive decline in body temperature. Warm-up time should be increased because your body responds slowly in the cold. The following precautions should be taken in the cold: »Use thermal underwear and outerwear »Wear water resistant outer garments. »Wear gloves, face mask and hat
You should not exercise when you are sick. You should not exercise intensely after eating a large meal, but a light walk is ok. You should not exercise in areas of high air pollution. Avoid dogs when exercising. They can and will bite. Exercising in groups could increase safety
10-15 minute period during which you prepare your body for vigorous exercise. Two stages to warming up properly 1. Involves some type of large muscle activity such as running in place or slow jogging. This activity is designed to raise the heart rate slowly while increasing muscle temperature. 2. involves Static stretching. Muscles should be stretched slowly for 15 to 30 seconds. Engaging in a Proper warm-up before you exercise: Helps you mentally focus your effort. Increases your heart rate and blood supply to your muscles Increases flexibility may reduce risk of injuries.
Cooling down A cool down is a 10 to 15 minute period of mild exercise that follows your training session and allows your body and heart rate to return to their resting states slowly. You have to slow down gradually Benefits: Blood returns to the heart through veins, and if you don’t the muscles squeezes these veins reducing the oxygen to places like your head. It also prevents muscles from becoming sore. How to cool down: The first phase of cooling down should consist of walking or some other light activity. Your cool-down period should continue until your heart rate is 100 beats per minute. The second phase should focus on some stretching exercises. This loosens tight muscles. Bent-leg sit ups may be added to the cool-down routine. Strong abdominal muscles are a postural aid because they provide support for the upper torso.
Common injuries include: Sprained Ankle: Sprains are injuries to ligaments surrounding a joint or to the capsule-like sac that surrounds a joint. Stitch in the Side: May happen to those starting a jogging program. The cause is unknown. Shin Splint: An overuse syndrome, which means weak or unconditioned muscles were overworked. Muscle Soreness: Usually appears within the first hours of working out and is normally due to over-working yourself. is thought to be from a chemical change in the muscles and microscopic tears in the muscle fibers and connective tissues.
SSelecting proper shoes is the most important consideration when choosing your exercise wardrobe. TThe color of clothing does not make a difference when you are exercising in hot weather. IIt is important that you evaluate your level of fitness prior to beginning a personal fitness program. MMicroscopic tears in muscle fibers and connective tissue are one cause of muscle soreness after you exercise. DDressing in layers during cold weather is an exercise myth OOn a day with high humidity, your body is easily cooled by evaporation because you sweat more. TThe exact cause of a stitch in the side is not known. AA common treatment for blisters is to place a doughnut-shaped piece of foam over the blister. SShin splints are typically caused by overuse of poorly conditioned muscles. IIt is best to limit fluid intake to people who are sweating profusely because the water may cause stomach cramps.