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The Smart Way To Exercise
Exercising too much; progressing too quickly for our bodies to adapt; can be as damaging as exercising too little. The safest way to train is to establish and follow a regular exercise plan, pace ourselves according to our ability, and keep an exercise diary to monitor the effects of our workouts.
Planning Your Activity
Establish a regular schedule for your activity; for instance, three days a week with a minimum of 24 hours between each session. Include warm-ups and cool-downs, and stretching in your regular exercise time. If you begin to experience fatigue, try switching activities from one session to the next; dance exercise on Monday, swimming on Wednesday, walking on Friday, and so forth; to give your body an "active" rest.
Pace Yourself
Exercise at your own level of ability. Don't try to run a marathon your first day out. If you've never taken an aerobic dance class before, be sure the one you've signed up for is geared toward beginners. If, at any point during your exercise session, you experience fatigue, pain, or shortness of breath, decrease the intensity of your activity immediately.
Keep A Diary
An exercise diary can help you chart your progress as well as monitor your reactions to your activity. Your notes can also help you understand and determine your individual exercise limits. Jot down what activity you did, how long you did it, and how you felt both during the exercise session and afterward. If, for instance, you feel extremely fatigued after 30 minutes of running, you may want to drop back to 20 minute-sessions until you build up your stamina.
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