Hello there! Thank you for reaching out to me after reading my last blog Post. I was able to work with quite a handful of people during the weekend. In case you missed the post, kindly read it here. Today, am going to share with you the rules of exercise you should know.
We are in the era of fitness/weight loss now as many people (both old and young, male and female) are clamoring to get fit. This in itself is not a bad idea but many people are getting too aggressive with their approach which has led to few catastrophes for some individuals.
Have you ever heard of people that died while exercising? They usually say that they slumped during exercise. I received a piece of sad news about a client that died while he was exercising in his home? This is not the first of its kind that would happen but we can eradicate or lower the rate at which it happens.
Exercise in itself is not bad at all as it can keep you healthy and fit.
However, when it comes to exercising your body/muscles and bones, there are rules that guide its safety. Today, I will be highlighting the safety rules of exercise, especially for beginners. If you will like to know more, keep reading!
What Are The Rules of Exercise?
- The number one rule of exercise for beginners is to first get yourself evaluated by your primary healthcare provider especially if you are having any major health challenge, and if you are above the age of 40.
- Warm up. This is where and when you prepare your body for the stress of exercise. The body can be warmed up with light intensity aerobic movements such as walking slowly. These movements increase the flow of blood, which in turn heats up muscles and joints.
- Start from the simplest form of exercise: such as taking a walk, dancing, gardening, biking or even doing household chores that you normally won’t do, Why is this important? Because sudden vigorous exercise can lead to hormonal imbalance or changes, including testosterone and cortisol (stress hormone). Over-exercising and sudden vigorous exercise can cause an energy imbalance (between the amount of energy consumed and the amount of energy expended during exercise). If you are in a state of reduced energy level for a long period of time it can cause much health issues such as injuries, exhaustion, and hormonal imbalance.
- Cool down. This should be done after going through the more intense part of your workout. For example, after walking on a treadmill, you might walk at a reduced speed and incline for several minutes until your breathing and heart rate slow down. A good example is Stretching!
What are the signs of excessive exercise?
Sudden and aggressive exercise can lead to any of these:
- Shock/Cardiac arrest (heart attack) as a result of high oxygen demand that may lead to overactivity of the heart and lungs.
- Increased heart rate (even when you are resting), decreased appetite, restless legs (legs begin to move involuntarily) and dehydration, poor sleep quality or insomnia(inability to fall asleep), poor mood and increased stress.
- In women, excessive exercising in addition to undereating/starving can lead to amenorrhea (i.e no menstrual period for three months or more). This can put women at a higher risk for low bone mass, leading to weakened bones, a condition called osteoporosis which can further lead to a higher risk of fractures.
Do you have an idea of any rules of exercise that wasn’t mentioned above? or you know more dangers of sudden and vigorous exercise? Kindly drop your comments and contributions in the comment box below.
If you also have questions, do drop them in the comment section.