Strength Training Tips 

• It isn’t always what you do but how well you do it.
• Drinking water while working out will prevent dehydration and facilitate a faster recovery.
• Always challenge yourself.  Take it to the next level.
• If you are a beginner start with a two day per week work out to acclimate your body to your exercise program.
• Always exercise with caution to prevent injury.
• Using slow movements can increase your muscle tone when exercising.  Always do 5 – 10 minutes of warm up and cool down before and after your workout.
• Never perform any exercise with ballistic movements.  All exercises should be performed smoothly.
• Start with full body exercises then move to individual muscle groups.
• Full body exercises can minimize your work time while maximizing your benefits.
• Inhale while lifting (muscles shortened) and exhale while lowering (muscles lengthened).

Cardio Training Tips 

• Controlling your breathing when doing cardio will prolong your activity.
• Breathing rhythmically with your exercise will solve you breathing problem.
• Perform a cardio routine at least three times per week.
• A brisk walk in the park is a great way to kick start any cardio program.
• Knowing your heart rate training zones will help to improve you cardio training.
• Always do a 5 – 10 minute warm up and cool down before and after your cardio training.
• Choose a different exercise each time you do cardio.
• Listen to your body.  If you feel dizzy stop your activity and sit down. 

Stretching Tips 

• Stretching improves your flexibility, so do it. Do it consistently.
• It is a good idea to stretch between each set of your exercise.  This will prevent muscle soreness.
• Never hold you breathe while stretching.  Breathe normally.
• Stretching is most effective following a workout because the body is completely warm.
• Stretching done before a workout will help to prevent muscle and joint injuries.
• Never overstretch.  Overstretching can cause joint and muscle injury.
• If you bounce while you are stretching, your muscles will not allow you to stretch.
• Take a stretch to the point of tension (not pain) and then hold that position for approximately 20-30 seconds.
• Always listen to your body — if it hurts, you are stretching too far!
• Find a flexibility class that works for you.
• Always warm up first.