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Exercise for Beginners

If you are beginner try to follow this to prevent injury. This will help you to get started.

1. Getting Medical Clearance to Exercise

- You've been diagnosed with heart problems, high blood pressure or other medical conditions
- If you're over 65 and don't currently exercise
- You're pregnant
- You have diabetes
- You ever experience chest pains, dizziness or fainting spells
- You have a diagnosed medical condition or illness

2. Proper clothing and footwear

- Protect yourself. Wear light-colored clothes, a hat, plenty of sunscreen and sunglasses if you're exercising outdoors.
- Wear right shoes for your activity. For weight training and low impact activities consider a cross-training shoe, running or walking shoes. If you're going to be running, you'll want a running shoe so your feet will have plenty of support.
- Be Safe. Make sure your clothes and shoes have reflective material on them if you're out and about at night.
- Choose your socks wisely. If they're too thick or thin you could get blisters which can ruin a good workout.
- Choose clothes to fit your activity.If you're running or walking, a simple pair of shorts and tee shirt might be fine. If you're doing yoga or Pilates, you might choose more fitted clothing so you can move freely but stay covered.

3. Cardiovascular Exercise

- Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.
- End each workout with a cool down of light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.
- Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.

4. Flexibility

Flexibility is important because having flexible muscles allows your joints to move through a full range of motion. You need a certain amount of flexibility to move smoothly, avoid muscle tension and to keep your body protected from injury.

- You'll improve your performance and reduce your risk of injury
- You'll reduce muscle soreness and improve your posture
- You'll increase blood and nutrients to the tissues

5. Proper Nutrition

- Stay hydrated. Often a feeling of hunger is actually your body telling you it's thirsty. Drink up!
- Eat lots of fruits and veggies...the fiber will help you feel full and your body will thank for all the vitamins and minerals.
- If you're starving, eat! When you wait to long, you may end up eating more food to satisfy that gnawing hunger.