Before engaging to workout, know first the Fitness Basics!

Fitness Basics

Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even boost your self-esteem. And you can reap these benefits regardless of your age, sex or physical ability.

The Department of Health and Human Services recommends that healthy adults include aerobic activity and strength training in their fitness plans, specifically:

• At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous aerobic activity

• Strength training exercises of all the major muscle groups at least twice a week

Regular exercise can help you control your weight, reduce your risk of heart disease and certain cancers, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.

When you're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.

Starting a fitness program is an important decision, but it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.

Stretching is an important component of any exercise program. Most aerobic and strength training programs inherently cause your muscles to contract and tighten.

Stretching after you exercise helps optimize the range of motion about your joints and boosts circulation.

As a general rule, stretch your major muscle groups after you exercise. In some studies, stretching right before an athletic event has been shown to decrease athletic performance, especially before activities requiring ballistic movements, jumping or running.

Overall, however, stretching after exercise can help you to optimize your joint range of motion. If you don't exercise regularly, you may want to stretch a few times a week after a brief warmup to maintain flexibility.

When you're stretching, keep it gentle. Breathe freely as you hold each stretch for around 30 seconds. Try not to hold your breath. Don't bounce or hold a painful stretch. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.

Moving in sport- or activity-specific motion planes in gradually progressive speed (dynamic stretching) may be a helpful complement to static stretching and may help improve athletic performance.

source: Mayo Clinic