Fitness: Do’s & Don’ts

I found a great webpage with a bunch of “Do’s & Don’ts” when it comes to exercise. A lot of them I had no idea about, and they helped me get a clearer view of my training. Here are a couple I though you might want to know too. 

Nr.1 ★ “No Pain, No Gain” 
Exercise doesn’t have to hurt to help you get in shape. If you’re a beginner, start slowly. A little muscle soreness is normal in the beginning, so don’t let it keep you from exercising. But if you have severe pain, stop exercising until it goes away. If it doesn’t, see a medical professional before you start up again.

Nr.2 ★ “Do your cardio exercises before your strength training”
There is no “correct” order for cardio and strength-training exercises – but it may make a difference if you have a specific goal in mind. If your primary goal is endurance, do cardio first. If it’s building strength or burning calories, do resistance training first. This gives your body the energy to focus on your main target. The most important thing is to get enough of both types of exercise every week.

Nr.3 ★ “You’ll get more fit doing 30 straight minutes of exercise than by doing 10 minutes three times a day”
It’s recommended to exercise at least 150 minutes a week of moderate-intensity cardio/aerobic activity or 75 minutes of vigorous-intensity aerobic activity, or some combination of both. Exercise doesn’t need to be a one time a day thing, It’s fine to spread out your exercise over the course of the day. Stick to a minimum of 10 minutes at a time, though.

Nr.4 ★ “What’s the target heart rate you should aim for while exercising?”
You’ll get the most cardiovascular benefit when you exercise at 50% to 85% of your maximum heart rate. To find your maximum heart rate, subtract your age from 220. Your target heart rate is 50% to 85% of that number.

Nr.5 ★ “How much water should I drink before a workout?”
It’s important to stay hydrated before and during exercise. Remember, it takes a while for fluids to move through your system. Drink about 20 ounces (2 glas) of water two to three hours before exercise and 8 more ounces (ca 1 glas) about 25 minutes before you start. Drink about 10 ounces (ca 1 glas) of water every 10 to 20 minutes during your exercise.

Nr.6 ★ “You should do each exercise in strength training until it’s hard to do more.” 
Working your muscles to the point of tiredness is a good way to strengthen and tone them. If you’re lifting weights or using weight machines or resistance bands, start with one set of eight to 12 repetitions, then work your way up. Once you can do 12 repetitions of an exercise with good form, increase the weight slightly.

Nr.7 ★ “You can target specific parts of your body to lose weigh”
Spot reducing is a myth: You can’t target specific parts of your body for weight loss. To lose fat and weight from a specific area, you have to do regular physical activity that works your entire body.

Nr.8 ★ “It’s better to work out in the morning than in the afternoon or evening”
The best time to exercise? Whenever you can make it a part of your regular routine. Research shows that your body will adjust to whatever time of day works for you. Some studies suggest physical performance peaks in late afternoon. Other studies suggest that morning workouts may help you sleep better. The most important thing is to pick a time of day you can stick with.

Pictures borrowed from: weheartit. Source for text: WebMD.