Pain is a sign you are overdoing it. Slow down or stop what you are doing if you experience pain while exercising. Be sure you are using the proper exercising form. Workout at your own pace, do not feel compelled to keep up with your partner or the instructor.

Avoid bouncing or jerky movements. Rapid bouncing can cause tears in the muscle fibers and can shorten the muscles; this will result in soreness, decreased flexibility, and pain. After a 5-10 minute cardiovascular warm-up, flexibility can be improved by slowly stretching the muscle to a position where you feel a slight resistance to the muscle. You should then hold that position for 15-30 seconds, release and then repeat.

Research has shown that the initial muscular strength increases are neural adaptations. Increased muscle mass does not begin until 6-8 weeks. “Bulking up” requires one to perform numerous exercises, with multiple sets and repetitions. Men can increase their muscle mass much more quickly because their bodies contain larger amounts of the hormone testosterone.

Even the best aerobic activity will cause unnecessary soreness and injury if not accompanied by ample warm-up and cool-down exercises. Without a proper warm-up or cool-down, the rapid amount of stress placed on the cardiovascular system can have adverse effects to its efficiency during exercise.

Ankle weights can distort form and balance, and increase the risk of injury during walking, jogging, cycling, or any weight-bearing activity.

Walking is one of the best low-impact aerobic exercises. It is a common, daily activity which can be done virtually anywhere (street, track, mall, beach, lawn, woods, etc.). To maximize its benefits: begin slowly and gradually increase your speed and/or the distance of your walk, walk briskly, stand upright, and swing your arms.

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