2. Before Exercise & Fitness

3.  Exercise - making the body do a physical activity which results in a healthy or healthier level of physical fitness and both physical and mental health.  Medicalnewstoday.com

4.  The ability to perform physical activity.  It has a lot to do with energy. Same Thing

5.  Controls weight  Help diseases  Helps improve moods  energy

6.  Eat The right things  Make sure you have the right gear  Warm up  Stretch  Most important make sure your body is ready to exercise.

7.  Eating food that do not digest fast can upset the stomach.  Eat foods that are high in Carbohydrates because they are easy to digest.  If you do eat foods that are not easy to digest make sure you eat about 2-4 hours before exercise.

8.  Are sugars and starches that provide the body with energy. Foods Include Breads Power Bars Pasta Fruits

9. 1 hour or less before exercise  fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or  Energy gels  up to 1 1/2 cups of a sports drink.  2 to 3 hours before exercise  fresh fruits  bread, bagels, pasta  water  3 to 4 hours before exercise  fresh fruit  bread, bagels  pasta with tomato sauce  baked potatoes  energy bar  toast/bread with a bit of peanut butter, lean meat, or cheese  water http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm

10.  You want to be comfortable when you exercise.  You want to wear athletic shirts and pants.  You don’t want to where jeans!  You want to make sure your sneakers are good and will not injure you.

11.  They prevent injuries such as joint pain.  To prevent injury replace sneakers every 300-400 miles of running.

12.  Warming up helps reduce your risk of injury and the aches and pains that come with exercise.  The reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to the muscles you are working on.  It takes you body 3min to realize your muscles need more oxygen.  Warm ups should take about 5-10mins.

13.  Light Jog  Jumping jacks  Jump Ropes  Skipping  Line Jumping (next)

15.  You should stretch before and after you exercise.  The key is to not stretch too much before exercise because it can performance.  Stretching is known to decrease the risk of injury, prevent soreness and improve performance if done the right way.  You should stretch each muscle for no more the 30 seconds.

16. Ballistic  makes use of repetitive bouncing movements Dynamic  Dynamic stretching incorporates movements that mimic a specific sport or exercise in an exaggerated yet controlled manner; often include during the warm-up or in preparation for a sports event. Static  The static technique involves passively stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period. It remains a very effective, relatively safe, and popular method of stretching.

17. Bent-over Torso Twist Forward Lunge with Torso Twist Sideways Leg Swing Forward Leg Swing

18. More Dynamic Stretching

19. More Static Stretching

20.  Do you have any chest pain?  Do you feel any pain when you exercise?  Do you have joint pain?  DO you have shortness of breath?  Blurred vision?  Pain when walking?  If you answer yes to any of these questions please see a doctor before exercise.

21.  1. Begin slowly- You are going to be excided to work out but take your time. You will not see results the first day. PREVENT INJURY!  2. Visualize your success -Everyday remind yourself of your goals. Relax close your eyes and visualize your success.  3. Stay Balanced- Eating the right way and staying physically active work together to help you succeed.