Safety is paramount in an active lifestyle.
A lot of people get into fitness, receive an injury,
stop exercising and don't come back.
You can save yourself a lot of time pain and headaches
if you follow these seven tips for safety in a fitness setting.
Number one, know your health.
You should talk with your health care provider
before starting a new fitness routine, and use that information
when deciding your exercise program.
Make sure your blood pressure and blood sugar levels
are within appropriate limits before beginning
and be sure to take into account all of your health conditions
and their symptoms.
Consider medications you're taking and their side effects.
You can talk to your doctor or look up the different experiences
people with your disability have had while exercising.
Number two, finding an exercise buddy.
Exercising with a friend or trainer is a fun way to stay accountable.
It'll be harder to skip your workout if you're going with a friend
but this can help with safety as well.
For example, for a person with epilepsy who wants to go swimming,
it would be safer to swim with a friend
as an added layer of supervision
should a seizure occur while on the water around the pool.
If the right friend is working out with you
during strength training, they can
help you stay focused and be the voice reminding you
to slow down and control your movements.
Number three, dress appropriately.
While working out you should dress in a manner
that is both comfortable as well as helpful.
That means choose something that moves easily
and does not restrict your range of motion,
as well as something that breathes so you won’t get overheated.
Dry fit clothing is a great material to exercise in
because it wicks the sweat from your body
and allows you to stay cooler.
Avoid wearing jewelry or necklaces that can get caught
on exercise equipment and cause injury.
You should also take into account
what type of exercises you'll be doing,
as well as the environment you'll be in
as that may also influence your clothing choices.
Number four, use correct form.
Using correct form will not only allow you to focus
on getting the most of each movement
but will also help prevent injury.
If you're working with weights you'll be putting stress
on your joints and tendons.
Staying mindful to use the correct motions
will prevent you from putting any undue stress
on these areas
and reduce the risk of injury.
Another key in knowing what form will work best for you
is to meet with a trainer who knows the human body
well enough to adapt movements for you based on your mobility.
Number five, stay hydrated.
Drink water before, during, and after your workout.
Dehydration can not only lead to
fatigue, dizziness, and confusion.
But it can also result in heat injury such as heat strokes
and other serious health issues.
As you work out, your body is going to heat up
which means you're going to sweat.
So it’s important to drink plenty of fluids, especially water.
Number six, know your limits.
It's important to push yourself but
it's just as important not to push yourself too far.
Over doing it can lead to injury and burnout.
So it's good to be aware of your current level of fitness.
Some fitness centers offer health assessments
that can give you an idea of what level you're starting at.
Having this information will help you
when determining where your limits are.
If you do go too far, your body will tell you what you need to know.
It’s your job to listen so be sure to remember
the signs that it's time to end your workout.
If you experience
pain, discomfort, nausea, dizziness, lightheadedness, chest pain,
irregular heartbeat, shortness of breath, or clammy hands,
it's time to stop.
These are all serious signs that should not be ignored.
But it's also important to know the difference between
normal fatigue and something more serious.
For example, while working out you should notice
a warm burning sensation as you work your muscles
but if you experienced sharp stabbing pains, you should stop.
Number seven, get plenty of rest.
Try to consistently get eight hours of sleep each night,
especially if you're strength training.
If you're doing intense exercise or lifting
your body will need time to repair and regenerate from your workouts.
Next up we'll get into some common exercise terms
so you'll know the lingo when you hit the gym.