Before Exercise & Fitness

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

Controls weight Help diseases Helps improve moods energy

Eat The right things Make sure you have the right gear Warm up Stretch Most important make sure your body is

ready to exercise.

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.

Are sugars and starches that provide the body with energy.

Foods Include

Breads

Power Bars Pasta

Fruits

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

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.

They prevent injuries such as joint pain. To prevent injury replace sneakers every

300-400 miles of running.

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.

Light Jog Jumping jacks Jump Ropes Skipping

Line Jumping(next)

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.

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.

Bent-over Torso TwistForward Lunge with Torso Twist

Sideways Leg Swing

Forward Leg Swing

More Dynamic Stretching

More Static Stretching

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.

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.