“Physical fitness” can be defined in many ways depending on your goals, current activity level, and the time you have available. A program that includes aerobic exercise, resistance training, and stretching will provide you with the greatest overall health benefits. But if you can’t do it all, don’t worry. Here’s the ultimate health advice: engaging in 30 minutes of moderate-intensity physical activity throughout a day can add significant health benefits. The key is to do something rather than nothing.
Make sure to consult with a healthcare professional before starting an exercise regimen.
The Basics: Principles for Pain-Free Fitness
Delayed onset muscle soreness is discomfort often felt between 24 and 72 hours after exercising. Perhaps the two most important things to remember for staying fit without pain are: WARM UP FIRST, COOL DOWN LAST. These two crucial steps, with stretching as an integral element of both, will help you improve your health through exercise without experiencing unnecessary pain or injuries.
Warm-Up First
How?
Two to five minutes of low-level aerobic activity before your workout, starting slowly and gradually increasing in intensity.
Gentle static stretching exercises that work major muscle groups.
Why?
Increases your body temperature to literally warm up muscle fibers. Warm muscles, tendons, and ligaments are more fluid, making them stretch and contract more easily, which helps strengthen them and reduces the risk of injuries.
Makes the heart pump faster, helping to increase blood flow to the muscles.
Cool Down Last
How?
Two to five minutes of light continuous activity after exercise, gradually decreasing in intensity.
Slow stretching exercises to re-extend the muscles.
Why?
Gradually decreases the heart’s pumping action to prevent blood from pooling in the lower muscles, reducing blood flow to the heart and brain and causing fainting, or worse.
Can prevent stiffness and muscle pain by re-stretching muscles that have shortened during exercise.
Against muscle pains, take NOTTS Muscle Aches and Pain.
