Exercise

Golf Fitness Exercises

Golf requires practice, skill and patience. Keep some in reserve for when you hit the golf fields ... Golfers need to concetrate on technique to see improvement, but two important components of conditioning can improve your golf fitness and reduce your risk of injury.

The two areas to focus on include core strength and flexibility exercises. The muscles of the core are the powerhouse and the foundation of your golf swing so proper conditioning will truly make a big difference in the power you get from your long shots.

Good core strength also allows you to have more endurance so your short game is more precise, fresh and controlled. The core exercises work the muscles of the abdominals, back and hips. Many other muscles attach to this area so the midsection is considered the foundation of all movement.

A good example of a golf exercise is the Golf Posture Lateral Raise:
- Bend forward at hips just beyond normal golf posture.
- Hold dumbbells in front of your thighs, palms facing each other.
- Slowly raise dumbbell to the side and up.
- Slowly bring back down to pre-stretch position.

This will quickly build up the strength in the back of your shoulders for a strong take-away and downswing. The only equipment required was a pair of dumbbells, or hand weights.

Back pain is the golfer's most common complaint. The golf swing can put a lot of strain on this area, so make sure you stretch those back muscles.

What Are the Specific Benefits of Exercise?

Longevity and Aging

Exercise, even after age 50, can add healthy and active years to one's life. Studies continue to show that it is never too late to start exercising and that even small improvements in physical fitness can significantly lower the risk of death. Simply walking regularly can prolong life in the elderly. Moderately fit people, even if they smoke or have high blood pressure, have a lower mortality rate than the least fit. Resistance training is important for the elderly, because it is the only form of exercise that can slow and even reverse the decline in muscle mass, bone density, and strength. Adding workouts that focus on speed and agility may be even more protective for older people. Flexibility exercises help reduce the stiffness and loss of balance that accompanies aging.

Cardiovascular Health (Heart Disease and Stroke)

General Guidelines. Inactivity is one of the four major risk factors for heart disease, on par with smoking, unhealthy cholesterol, and even high blood pressure. Like all muscles, the heart becomes stronger and larger as a result of exercise so it can pump more blood through the body with every beat. Exercise does not increase the maximum heart rate, but a fit heart can pump more blood at this maximum level and can sustain it longer with less strain. The resting heart rate of those who exercise is also slower, because less effort is needed to pump blood. For preventing heart disease frequency of exercises may be more important than duration. Exercise even helps reverse some of the effects of smoking. Children should be especially encouraged to exercise every day to prevent heart disease later in life.

Effect on Coronary Artery Disease and Cholesterol Levels. People who maintain an active lifestyle have a 45% lower risk of developing coronary heart disease than do sedentary people. A recent study reported that moderate dietary changes improve cholesterol levels and so lower the risk for coronary artery disease only when an aerobic exercise program is also followed. Regular aerobic exercises -- brisk walking, jogging, swimming, biking, aerobic dance, and racquet sports -- are the best forms of exercise for lowering LDL and raising HDL cholesterol levels. It may take up to a year of sustained exercise for HDL levels to show significant improvement. Burning at least 250 calories a day (the equivalent of about 45 minutes of brisk walking or 25 minutes of jogging) seems to confer the greatest protection against coronary artery disease. Even moderate exercise, however, reduces the risk of heart attack, but in terms of raising HDL levels, more is better. Resistance (weight) training offers a complementary benefit by reducing LDL levels. Triglycerides, which rise after a high-fat meal, can be lowered either with a single, prolonged (about 90 minutes) aerobic session or by several shorter sessions during the day. One study indicates, however, that short-bursts of exercise actually increase LDL oxidation -- the process that makes LDL dangerous to the heart -- so individuals should always aim for a consistency in their exercise program. Before engaging in any strenuous exercise, it is advisable to consult a physician.

High Blood Pressure. Studies indicate that regular exercise helps keep arteries elastic, even in older people, which in turn keeps blood flowing and blood pressure low. Sedentary people have a 35% greater risk of developing hypertension than athletes do. No person with high blood pressure should start an exercise program without consulting a physician. Studies have shown that high-intensity exercise may not lower blood pressure as effectively as moderate intensity exercise. In one study, for example, moderate exercise (jogging two miles a day) controlled hypertension so well that more than half the patients who had been taking drugs for high blood pressure were able to discontinue their medication. Studies have indicated that T'ai Chi, an ancient Chinese exercise involving slow, relaxing movements may lower blood pressure almost as well as moderate-intensity aerobic exercises. Before exercising, people with hypertension should avoid caffeinated beverages, which increase heart rate, the workload of the heart, and blood pressure during physical activity.

Stroke. The benefits of exercise on stroke are uncertain. According to one analysis, a group of 11,000 men, men who burned between 2,000 and 3,000 calories a week (about an hour of brisk walking five days a week) cut their risk of stroke in half. Groups who burned between 1,000 and 2,000 calories or more than 3,000 calories per week also gained some protection against stroke but to a lesser degree. In the same study, exercise that involved recreation was more protective than exercise routines consisting simply of walking or climbing.

Heart Failure. Traditionally, heart failure patients have been discouraged from exercising. Now, exercise is proving to be helpful for many of these patients and, when performed under medical supervision, does not pose a risk for a heart attack. In one study, patients between the ages of 61 and 91 increased their oxygen consumption by 20% after six months by engaging in supervised treadmill and stationary bicycle exercises. Performing daily hand grip exercises may improve blood flow through the arteries of patients with heart failure.

Diabetes

Diabetes, particularly type 2, is reaching epidemic proportions throughout the world as more and more cultures adopt Western dietary habits. Aerobic exercise is proving to have significant and particular benefits for people with both type 1 and type 2 diabetes; it increases sensitivity to insulin, lowers blood pressure, improves cholesterol levels, and decreases body fat. Regular exercise, even of moderate intensity, improves insulin sensitivity. In fact, studies of older people who engage in regular, moderate, aerobic exercise (e.g., brisk walking, biking) lower their risk for diabetes even if they don't lose weight. Anyone on insulin or who has complications from diabetes must take special precautions before embarking on a workout program (see, What Are the Hazards of Exercise?, below).

Effects on Bones and Joints

Osteoarthritis. Exercise helps to reduce pain and stiffness, and increases flexibility, muscle strength, endurance, and well being. Exercising also helps people reduce their weight and maintain weight loss. Osteoarthritis patients should avoid high-impact sports such as jogging, tennis, and racquetball. The three types of exercise that are best for people with arthritis are range of motion, strengthening (or resistance), and aerobic exercises. Strengthening exercises include isometric exercises (pushing or pulling against static resistance) and stretching exercises to build strength and flexibility without unduly stressing the joints. These exercises may be particularly important if leg muscle weakness turns out to be a cause of osteoarthritis, as some research suggests. Low-impact aerobics also help stabilize and support the joints and may even reduce inflammation in some joints. Cycling and walking are beneficial, and swimming or exercising in water is highly recommended for people with arthritis.
One study compared a group of patients who embarked on an aerobic and resistance exercise program with a group that received patient education; the exercising group developed less disability and pain and showed a better ability to perform physical tasks. Patients should strive for short but frequent exercise sessions guided by physical therapists or certified instructors.

Osteoporosis. Exercise is very important for slowing the progression of osteoporosis. Women should begin exercising before adolescence, since bone mass increases during puberty and reaches its peak between ages 20 and 30. Weight bearing exercise, which applies tension to muscle and bone, encourages the body to compensate for the added stress by increasing bone density by as much as 2% to 8% a year. High-impact weight-bearing exercises, such as step aerobics, are very protective for premenopausal women. These exercises, however, increase the risk for osteoporotic fractures in elderly patients, who would benefit most from regular, brisk, long walks. Even moderate exercise (as little as an hour a week) helps reduce the risk for fracture, but everyone who is in good health should aim for more. Careful weight training is beneficial as well for older women. Low-impact exercises that improve balance and strength, particularly yoga and T'ai Chi, have been found to decrease the risk of falling; in one study, T'ai Chi reduced the risk by almost half.

Back Problems. One of the most common complaints of modern men and women, lower-back pain, afflicts up to 80% of all Americans. Sedentary living, obesity, poor posture, badly designed furniture, and stress all contribute to back pain. An appropriate exercise program focusing on flexibility and strengthening the muscles in the abdomen may help prevent back problems. Yoga stretching is beneficial and can be incorporated into the warm-up and cool-down periods. The best exercises for athletes with bad backs include swimming, walking, and cross-country skiing. High-impact sports, including aerobic dance and downhill skiing, should be avoided. Exercises that strengthen the abdominal muscles such as partial sit-ups, which maintain the back's normal curve and help support the body's weight, can alleviate stress on the lower back. However, the classic full sit-up (raising your head and shoulders off the floor up to your knees) may aggravate back pain and should be avoided by anyone at risk for lower back problems.

Lung Disease

Although exercise does not improve lung function (except for intense, regular aerobic exercise), training helps some patients with chronic lung disease by strengthening their limb muscles, thus improving endurance and reducing breathlessness.

Cancer

A number of studies have indicated that regular, even moderate, exercise reduces the risk of colon cancer. Strenuous activity, in fact, adds only slight or no additional benefit. Moderate exercise may also help reduce the risk for prostate cancer and possibly for breast cancer. A recent study of 100,000 nurses, however, suggested that the benefits of exercise on breast health may be greater or lesser at different times in a woman's life, depending on her menstrual status and estrogen levels. For example, the study found no added protection against from exercise in young adulthood (when the disease is uncommon in any case).

Effects on Colds and Flu

Although offering no evidence of improved immunity from exercise, one study reported that people who exercised as little as once a week in employee fitness programs averaged nearly five fewer sick days annually than those who did not participate in such programs. The immediate effect of exercise on the immune system is uncertain. High-intensity or endurance exercises might actually suppress the immune system while they are performed. Some highly trained athletes, for instance, report being susceptible to colds after strenuous events. A recent study suggested that in people who already have colds, exercise has no effect on the illness -- severity or duration of the infection. People should avoid strenuous physical activity when they have high fevers or widespread viral illnesses, however.

Central Nervous System Diseases

People with multiple sclerosis, Parkinson's disease, and Alzheimer's disease should be encouraged to exercise. Specialized exercise programs that improve mobility are particularly valuable for Parkinson's patients. Patients with neurological disorders who exercise experience less spasticity as well as reduction in -- and even reversal of -- muscle atrophy. In addition, the psychological benefits of exercise are extremely important in managing these disorders. Exercise machines, aquatic exercises, and walking are particularly useful.

Pregnancy

Healthy women with normal pregnancies should exercise at least three times a week, being careful to warm up, cool down, and drink plenty of liquids. Many prenatal calisthenics programs are available. Experts advise, in general, that when exercising, the expectant mother's pulse rate should not exceed 70% to 75% of the maximum heart rate or more than 150 beats per minute. Fit women who have exercised regularly before pregnancy, however, may work out more intensively as long as no discomfort occurs.
According to a new study, vigorous exercise may improve the chances for a timely delivery. Overly strenuous exercise during pregnancy is not advocated, however, for women who did not exercise intensely before becoming pregnant. And all pregnant women should avoid high-impact, jerky, and jarring exercises, such as aerobic dancing, which can weaken the pelvic floor muscles that support the uterus. During exercise, women should monitor their temperature to avoid overheating -- a side effect that can damage the fetus. (No pregnant women should use hot tubs or steam baths, which can cause fetal damage and miscarriage.)
Swimming may be the best option for most pregnant women. It involves no impact, overheating is unlikely, and swimming face down promotes optimum blood flow to the uterus. Walking is also highly beneficial. To strengthen pelvic muscles, women should perform Kegel exercises at least 6 times a day, which involve contracting the muscles around the vagina and urethra for 3 seconds 12 to 15 times in a row.

Gastrointestinal Problems

Older people who exercise moderately may have a lower risk for severe gastrointestinal bleeding. Experts suggest that moderate exercise might even reduce the risk for some intestinal disorders, including ulcers, irritable bowel syndrome, indigestion, and diverticulosis.

Leg Cramps

Exercise can even improve pain from clogged arteries in the legs, a condition called intermittent claudication. The best approach in such cases is to walk until pain develops; then rest until pain resolves before resuming walking. In six-month studies, people had tripled the amount of time they could walk before the onset of pain.

Weight Loss

Exercise burns calories and can help individuals fight obesity. If caloric intake remains constant, regular workouts lead to weight loss. Be forewarned, however, that the pounds won't melt off magically. It takes 35 miles of walking or jogging to consume the calories in one pound of fat. Effective weight loss means a long-term commitment to a regular program of vigorous exercise. One recent study indicated that for obese patients, a few daily sessions for as short as 10 minutes each was effective in helping the patients adhere to an exercise program. Abdominal crunches may help replace abdominal fat with muscle. To perform this exercise, the individual lies on the back with the head and shoulders raised; he or she contracts the stomach muscles, curling the torso slightly forward. Abdominal fat is a particular danger to the heart, although it is unknown whether doing crunches will specifically protect against heart disease. Swimming is less effective than walking or cycling in reducing body fat, but overall regular aerobic exercise is a good way to shed pounds. Contrary to popular belief, exercise does not increase appetite in people who want to lose weight; oddly enough, however, exercise improves appetite in people who are already lean.
People should be warned that without dieting, weight loss may be minimal with exercise alone, because dense muscle mass replaces fat as the body gets more fit. Nonetheless, a fit body will look more toned and be healthier.

Psychological and Emotional Benefits

Aerobic exercise is linked with improved mental vigor, including reaction time, acuity, and math skills. Exercising may even enhance creativity and imagination. According to one study, older people who are physically fit respond to mental challenges just as quickly as unfit young adults. (Stretching and weight training appear to have no such effects.) Both aerobic and nonaerobic workouts have been shown to reduce depression. According to one study, exercise was as effective for improving mood in people with clinical depression as some common forms of psychotherapy. Either brief periods of intense training or prolonged aerobic workouts can raise levels of important chemicals in the brain, such as endorphins, adrenaline, serotonin, and dopamine, that produce feelings of pleasure, causing the so-called runner's high. One study found that teenagers who were active in sports have a much better sense of well being than their sedentary peers; the more vigorously they exercised, the better was their emotional health. In one study, regular brisk walking cut in half the incidence of sleep disturbances in people who suffer from them. It should be noted that exercise in the evening, however, can cause sleep disturbances. Rhythmic aerobic and yoga exercises may be particularly helpful for combating stress, anxiety, and sleeplessness.

About Exercise

Working out should be a challenge, but it definitely should not be painful. If you find yourself running straight for the ice packs and aspirin after working out, you are probably doing something wrong. Before you convince yourself you have a wonderful excuse to quit, try evaluating your exercise program.

First, determine if you are exercising at the proper level. A beginner should not try to bench press 300 lbs or run the treadmill at the highest level. Believe it or not, starting off slowly will actually make you stronger faster, as you will avoid injuring your muscles. Also, pain is an excellent deterrent. You should feel invigorated and even a little sore, but ever like a mouse who has hit the wrong feeder bar. If you are working out at a gym, ask a trainer to help you develop a proper exercise program. If you are exercising on your own, there is a myriad of books and resources from which to learn.

Two important points people tend to minimize are stretching and warming up. These are a must. The stretching before you workout should be light, as your muscles are cold. Never bounce or be jerky. This increases the likelihood of tearing your muscles. Warm up for about 10 minutes then stretch lightly. After working out, you can stretch more thoroughly. It is very important to stretch the muscles you have just worked in order get the most out of the exercise. Stretching the muscles lengthens them and allows them to heal stronger and be more limber. Again, never bounce or jerk while stretching.

Proper form is more than important, it is a must. If you are not executing the exercise properly, you might as well not be doing it at all. Improper form leads to injuries and an inefficient use of the muscle and your time. Do not tweak yourself in order to do more sets or to keep up with an aerobics instructor. It is always quality and not quantity that will get you results. Besides, it can be quite embarrassing to be spastically moving around or straining in an unnatural position.

Further, be sure that you are giving your body ample rest time between workouts. One should not exercise the same muscles in the same manner every day. Exercising tears down the muscles. It is the healing of the muscles that makes them grow and become stronger. Try working your upper body one day and your lower body the next. Or, if you are a runner, alternate your long distance runs with weight training or short distance runs.

Finally, it is always important to use the proper equipment. Even if you are working out at home, it is imperative that you have the proper equipment. If you are doing an aerobic workout video, it may be as simple as the right pair of shoes. If you are dead lifting 500 pounds, you will also need gloves and a back support. Do not skimp on the equipment. It not only can aid in the prevention of injuries, but also help you keep good form.

If after trying all of these, you are still experiencing pain, be sure to check with your doctor. You may be doing an exercise that is not right for your body. Before you throw away your workout sweats and limp to your easy chair, be sure you are exercising correctly with the correct form and equipment. There are so many things that one can do to exercise. Don't give up.

Fitness Tips - 10 Exercise Myths

Although some old fitness fictions, such as "no pain, no gain" and "spot reducing" are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths as well as the not-so-common facts based on current exercise research.

1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.

2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

3. Yoga Is a Completely Gentle and Safe Exercise. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.

4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

5. Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.

7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries. Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.

9. Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.

10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit. Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the "best" program for you is the one you will participate in consistently.

Benefits Of Aerobic Exercise

Improves Bone Calcium
Improves Blood High Density Cholesterol
Improves Handling Of Excess Heat
Increases Hemoglobin
Improves Resistance To Cold
Decreases Blood Tri-glycerides
Emotional Lift
Decreases Blood Pressure
Decreases Insulin Requirement
Increases Glycogen Storage
Less Conversion Of Sugar To Fat
Increases Stroke Volume of Heart
Decreases Resting Heart Rate
Avoid Senility - Increases Oxygen Delivery To Brain
Increased Oxygen Pickup In The Lungs
Increases Fat Burning Enzymes
Fat Deposits Release Fatty Acids Better
Better Control Of Hunger
Decreases Body Fat
Decreases Stress (Attitude)
Increases Ability To Handle Stress (Biochemical)
Increases Muscle Mass
Easier To Exercise
Increases Aerobic Threshold (Endurance)
Higher Level Of Exercise Possible
More Calories Burned
More Fat Calories Burned
More Calories Required At Rest
Decreases Load On The Heart
Decreases Muscle Dependence On Sugar
Decreases Incidence of Hypoglycemia

AND this is just the beginning! Who can put a price on health or longer life?

Exercise Tips For Senior Citizens

If you have a family history of heart disease, check with your doctor first. It's a good idea to have a physical examination and take a graded exercise test before you start an exercise program.

Pick rhythmic, repetitive activities that challenge the circulatory system and exercise at an intensity appropriate for you.

Choose activities that are fun, that suit your needs and that you can do year-round.

Wear comfortable clothing and footwear appropriate for the temperature, humidity and activity.

If you decide that walking is a great activity for you, choose a place that has a smooth, soft surface; that does not intersect with traffic; is well-lighted and safe. Many older Americans walk at area shopping malls.

Find a companion to exercise with you if it will help you stay on a regular schedule and add to your enjoyment.

Because muscular adaptation and elasticity is generally slowed with age, take more time to warm up and cool down while exercising. Make sure you stretch slowly.

Start exercising at a low intensity, especially if you have been mostly sedentary, and progress gradually.

If you plan to be active more than 30 minutes, then try to drink some water every 15 minutes, especially when exercising in hot, humid conditions. As you age, your sense of thirst tends to decrease and you can't completely rely on your internal sense of thirst.

How Much Exercise Is Enough?

START SLOW, AND WORK UP

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

Moderate-intensity Activity
Moderate-intensity activities include some of the things you may already be doing during a day or week, such as gardening and housework. These activities can be done in short spurts -- 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.

To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:

Take a short walk around the block
Rake leaves
Play actively with the kids
Walk up the stairs instead of taking the elevator
Mow the lawn
Take an activity break -- get up and stretch or walk around
Park your car a little farther away from your destination and walk the extra distance
The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.

Aerobic Activity
Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities. Some examples of aerobic activities include:

Brisk walking
Jogging
Bicycling
Swimming
Aerobic dancing
Racket sports
Rowing
Ice or roller skating
Cross-country or downhill skiing

Using Aerobic Equipment (i.e., treadmill, stationary bike)
To get the most health benefits from aerobic activity, you should exercise at a level strenuous enough to raise your heart rate to your target zone. To find your target zone, use our target heart rate calculator.

Your heart should be beating within your target heart rate zone. If your heart is beating faster than your target heart rate, you are exercising too hard and should slow down. If your heart is beating slower than your target heart rate, you should exercise a little harder.

When you begin your exercise program, aim for the lower part of your target zone. As you get into better shape, slowly build up to the higher part of your target zone. If exercising within your target zone seems too hard, exercise at a pace that is comfortable for you. You will find that, with time, you will feel more comfortable exercising and can slowly increase to your target zone.

Stretching and Strengthening Exercises
Stretching and strengthening exercises such as weight training should also be a part of your physical activity program. In addition to using calories, these exercises strengthen your muscles and bones and help prevent injury.

Avoiding Injury

Tight muscles. Waning body temperature. Sluggish blood flow. Sound like a set-up for injury? You're right. Regardless of your personal workout choice, one truth applies to everyone: Preparation can prevent injury.

Many common exercise injuries stem from overlooking two basics: warm-up and stretching. Take a closer look...

Warm-up: Before you get started, your blood flow is not what it's going to be. If you're exercising in the morning, blood flow and body temperature are at their daily low. The idea of a warm-up is to swing your body into gear gradually -- not suddenly. A good warm-up consists of slow, deliberate, rhythmic movements -- such as very light bend-and-back movements for waist, arms, legs, and more. Keep it up for five minutes to increase your blood flow gradually. This is called warm-up because it actually makes your muscles warm!

Stretch: After the warm-up, stretch. Why not first? A warm muscle stretches better than a cold one. Like the warm-up, this session should be lightly paced. Focus on each group of muscles you will use in your workout -- head, neck, back, arms, shoulders, pelvis, upper legs, lower legs, and feet. You need to loosen up muscles, and focus on range of motion.

A good stretch lengthens muscle fibers. Long, loose fibers are less vulnerable to injury during exercise. For specific stretches targeted for your activity, consult your trainer, coach, or exercise specialist.

Six rules that make stretching really work:

1 Relax. New research shows that people with little flexibility can be very limber when they're under anesthesia. Now, some scientists believe that total relaxation may help people loosen up under normal conditions. Use any technique that helps you relax, such as visualization or background music.
2 Go slowly: Adequate stretching takes time and does not come from fast movements or rushed sessions.
3 Think static: If you were ever advised to bounce when you stretch, erase the memory. Today, experts agree that stretch-and-hold is the right approach. A hold should be at least 30 seconds.
4 No pain: When you're deciding how far to reach, remember that pain is not healthy. Stop at the point that's just before pain. If it hurts, back off a notch. Try to go a tiny bit further tomorrow.
5 Stretch daily: Even if you don't do your workout every day, take a few minutes to warm-up and stretch. Daily attention helps you stay limber.
6 Stretch again: During your workout, it's OK to stop and stretch again, when your muscles are even warmer. A good time: when you're shifting from one muscle group to another, or one activity to another.
If you're starting a new routine or joining forces with a new exercise machine, devote extra attention to your stretch. This may be a time when you're most prone to injury, because you may use a muscle differently -- or more intensively.

Finally, don't abuse your muscles. Over-aggressive stretching can actually bring on microtrauma, which is a tiny amount of tissue damage. Pushing your workout too hard or too fast can do the same thing. The problem with microtrauma is that it tends to keep happening. You may not be aware of the ongoing process until finally, you experience full-blown injury.

To avoid microtrauma, follow the stretching rules above. And limit your increases in training time and intensity to about 10% per week. Finally, if you experience minor pains or soreness during or after exercise, don't ignore them. Back off, and consult your medical practitioner.

Clearly, exercise injury is proof of what Mom always told you: Prevention is easier than cure. And prevention can be as simple as common-sense preparation and listening to your body.

Ice Or Heat?

Jumping into a jacuzzi always sounds so soothing when you've sprained, twisted or wrenched some part of your body. There's just something about the warm, whirling water that makes you feel as if the hurt will be all better.

There's just a little catch to that moment of pleasure: The soothing warmth -- of jacuzzi water, heating pads or hot baths -- can actually prolong the pain and extend your recuperation.

How does this stranger-than-truth concept work when heat can feel so yummy? Injuries, you see, result in swelling. You can observe the area puff up with severe twists, while minor pulls bring on swelling in soft tissue that you can't really see.

What you want to do -- immediately, if not sooner -- is stop or reduce swelling. That's because any swelling causes damage to tissue cells which slows healing and makes movement of the hurt body part impossible or painful.

Without movement, you can't maintain strength or flexibility, not only in the hurt part but in adjoining muscles that are also forced into inactivity. Once the swelling goes down, you'll have more strength and endurance to catch up on.

Losing the fitness you worked so hard to gain can be frustrating. Watching from the sidelines isn't any fun either. Regaining your workout motivation can be really tough.

Heat actually increases the amount of demon-swelling that will sideline and frustrate. Ice, as much as it makes you cringe, is your best friend.

Even the tiniest twinge or pain will get numbed out from ice packs. Aggressive athletes can use ice after nearly every intense workout because when you push that hard, you invariably tweek a few muscle fibers. Once you get used to the initial sting of the cold, you'll love it. Or most of you will. Some people have zero tolerance and will never get used to the deep freeze.

Here are the guidelines:

Choose crushed ice because it molds well. Or add a little water to a bag of cubes. Chemical packs can get too cold. Bags of frozen peas or corn are convenient and moldable, but may not be cold enough.
Ice as soon as possible after an injury and continue for 48 to 72 hours. For chronic strains, ice after every workout.
Apply ice two to three times a day, for 10 to 20 minutes each time.
Don't put ice directly on your skin unless you are moving it to massage the area.
Use heat only after the first two to three days of ice treatments. Taylor suggests icing after a workout, then using a heating pad at night. To avoid burns, don't turn it on high or put it directly on your skin.
Heat can be appropriate to relax simple muscle spasms or cramps. But, if in doubt, ice, ice, ice.

Fitness Pyramid

Getting in Shape by Climbing the Fitness Pyramid

Eighty-Five percent of Americans recognize that regular physical activity is important to good health, but only 40% lead active lives.

"The big problem for most people is getting started," says Jeff Swiefel, M.A., an exercise physiologist and director of product development for NordicTrack in Chaska, Minnesota. "People know they will feel better if they exercise, but they're not sure how to fit it into their daily lives."

AIM FOR THE TOP

To help you lead a more active lifestyle, Zwiefel suggests "thinking of physical activity as a pyramid. You start with a basic level of activity -- walking, housework, yardwork and the like -- then you work your way upward through a variety of more challenging activities."

Here is how you can climb the fitness pyramid:

Level 1: Enjoy an active lifestyle

Get off the couch and get physically active. Your activity doesn't have to be organized or continuous -- 10 minutes of walking and 20 minutes of housework add up.

By accumulating just 30 minutes of activity a day, you slow or stop the loss of function that comes with a sedentary lifestyle. You also increase your chances of living longer and improving your quality of life.

Level 2: Do aerobic workouts

Now that exercise is a part of your life, build regular workouts into your routine. An effective aerobic program includes at least 20 minutes of continuous, rhythmic activity three or more times a week. Consider walking, jogging, cycling or aerobic dancing. Exercise at an intensity that elevates your heart rate into the target zone of 60% to 80% of your maximum heart rate (Maximum heart rate = 220 - your age).

You can exercise outdoors or in a gym using exercise equipment such as treadmills, stationary bikes and cross-country ski machines.

"Your routine should be enjoyable and comfortable," Zwiefel says. "Increasing its intensity and duration gradually will prevent injuries."

By challenging your cardiovascular system, you begin to actively fight the effects of aging and reduce your risk of heart disease and other degenerative conditions.

Level 3: Start strength training

Adding weight training to your workout gives you the benefits you can't get with aerobic exercise alone. It protects and builds lean muscle mass; promotes healthier, stronger bones; and raises your body's metabolism so you burn fat faster -- even while you're resting.

A typical weight-lifting routine should include 8 to 12 exercises targeting all the major muscle groups. Do up to 3 sets of 8 to 12 repetitions of each exercise. Schedule at least two strength sessions a week with at least a day of rest in between.

Level 4: Stretch to increase your flexibility

Inactive muscles become shorter, and their range of motion gets more limited. Reverse that process by doing gentle stretching exercises before and after workouts and at other times during the week.

A 5 to 10 minute routine should include all the major muscle groups. Do static stretches that ease you into position, then hold them for 15 to 30 seconds.

"Flexibility training prepares our bodies for the tasks we perform throughout the day, such as lifting and reaching," Zwiefel says. "You dramatically reduce your risk of back problems when you increase your flexibility."

Level 5 (the pinnacle): Compete for peak performance

Getting involved in competive recreational sports isn't essential for fitness, Zwiefel says, but it increases many people's enjoyment of an active lifestyle. That psychological benefit pays off physically.

"If a sport challenges you and engages your mind, you're going to stick with it," Zwiefel says. "My advice for maintaining an active lifestyle is to find something you do well and enjoy, then have fun."