1) CROSS TRAIN!
Your body will be conditioned best by cross training, doing different activities on different days. For example, in a week’s time go for a swim, sweat on the elliptical, hike, work on your gym ball, do yoga, and go dancing. Or stick to your routine, but add a different element of exercise each day.For example, if you usually elliptical daily for 60 minutes, change your elliptical workout to 30-45 minutes and spend 15-30 minutes daily rotating balance exercises, stretching, ball exercises, etc. Variation will balance your muscle tone, strength, flexibility, and keep your workout exciting.
2) DON’T LIFT TOO MUCH
Form is everything in lifting. Start with no weight and properly go through the motion with good posture. When adding weight, you should still be able to do that same exact motion without having to go fast through the mid-range, hold your breath (don’t herniate your discs!), or use every muscle in your body to get the job done! Remember, overloading any muscle group can cause pain and injury, and can have long-term effects. If you have questions, ask Dr. Kuty or a reputable trainer.
3) PAIN DOES NOT EQUAL GAIN!
Pain can be an indicator of many things. Have regular check-ups with Dr. Kuty to evaluate any concerns you may have.
- If your muscles hurt after your workout, you may have a build up of lactic acid. You need to drink lots of water (half your body weight in ounces plus more with exercise!) to stay hydrated while working out in Arizona!
- You may have pain from injury! Be especially cautious if any area hurts while doing a particular exercise or motion. Over time, heavy lifting or lifting in an injured area can contribute to soft tissue and bone degeneration (degenerative arthritis).
4) WARM UP & COOL DOWN!
Make sure to warm your body adequately with quick aerobic activity like jumping jacks, an easy run, or a few easy elliptical minutes. Dr. Kuty recommends stretching for a cool down when your body is warm, which helps prevent injury and cramping. Ask Dr. Kuty to show you the best ways to stretch those hard-to-get-at areas.
5) WORK UP A SWEAT!
Low intensity exercise is good. However, if you want to loose those pounds and trim up you have to burn more calories than you’re eating, increase your metabolism, and really get a good workout. Make sure you’re pushing yourself to walk briskly, work up a little sweat, and do that extra push to challenge yourself.
Always feel free to ask Dr. Kuty any of your exercise questions. And, always see Dr. Kuty or your other health care team members before beginning an exercise program.