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Your body needs water to keep
your cells healthy while you work
out, so make sure you always
have a bottle handy.
DON’T HYDRATE TOO FAST
Gulping large amounts of water during
your workout can lead to stomach cramps
and low sodium levels. Instead, space
your hydration by sipping a few ounces
every 15 minutes or so.
DO WARM UP FIRST
Light stretching gives your body an
opportunity to get limber before you
really get going. If you attempt to do
too much too soon, you could end
up hurting yourself.
DON’T WORK OUT WITHOUT EATING
Exercising on an empty stomach means
your body will start burning muscle for
energy instead of fat. Eating a balanced
meal before your time at the gym can
boost your metabolism.
DO GET ALL YOUR MUSCLES INVOLVED
Instead of focusing all your attention on
one muscle group, choose exercises that
work different groups at the same time.
These can include squats, lunges
and bench presses.
DON’T IGNORE ACHES OR PAINS
A little pain is normal, but if you feel more
than the usual amount, take a break. If it
persists after a cooldown, you may have
an injury that will require rest to heal.
DO CHANGE YOUR ROUTINE
Doing the same workout over and over
again means your body gets used to it
and you won’t get the same benefit. Be
sure to mix it up every few weeks so
you won’t get bored, either.
DON’T LIFT WITHOUT A SPOTTER
You should always have someone looking
out for you when doing strength training.
Otherwise, you could put yourself
at risk for injury.
DO TURN OFF YOUR PHONE
It’s so easy to get distracted, especially
these days. Turn off your phone or put it
in airplane mode so you won’t be tempted
to check your texts or social media.
DON’T SWING WEIGHTS
Always perform your exercises in a
controlled manner and avoid cheating by
letting the weights pull your arms. This can
lead to pulled muscles and other injuries.
DO USE ACCESSORIES
Resistance bands, fitness belts, weights
and other accessories help make your
workouts more effective. Many of these
items are portable, so you can stash them
in your bag wherever you go.
DON’T FORGET ABOUT POSTURE
When your back and core are out of
alignment, you’ll tire much faster and
put yourself at risk of being hurt. Make
sure you’re not overtaxing any one
area of your body.
DO KEEP TRACK OF YOUR PROGRESS
Whether you use a wearable fitness
tracker with an app or pen and paper, a
detailed log of your workouts can help
you visualize your progress. It also helps
you make the necessary adjustments
you need to achieve your goals.
DON’T HOLD YOUR BREATH
Forgetting to breathe out when
weightlifting or performing any other
strenuous activity can put too much strain
on your circulatory system. Avoid high
blood pressure by exhaling whenever
pushing or lifting.
DO GET SOME REST
Not only should you take a breather
between exercises, but you also should
make sure you get enough rest at night.
Sleeping the recommended seven to nine
hours helps your body recover and gives
you more energy the next day.
DON’T STOP SUDDENLY
Slowing down instead of coming
to a dead stop when running or
jogging gives your body the chance
it needs to recover.
Do’s and Don’ts for an
A good workout can do so much more than help you lose
weight. However, women need to know what to do and what
not to do when exercising. Here are some basic tips to help
you create a successful fitness routine.