In the upcoming ACSM’s Complete Guide to Fitness & Health (Human Kinetics, 2011), Barbara Bushman, an ACSM-certified program director and exercise specialist, explains how every person has a unique fitness ID they must discover, develop, and evolve throughout their lifetime. “With specific information on cardiorespiratory fitness, muscular fitness, flexibility, and nutrition, people of all ages and health conditions can take charge of their fitness and develop a fitness ID unique to their ...
Taking diuretics (“water pills”), antihistamines, antidepression medicines, and other medicines can cause dehydration. Be sure to drink water throughout the day to prevent dehydration. Drink one cup of water before and after activity—more in hot and humid weather.
Exercise the larger muscles first (quadriceps, back, chest) and then the smaller muscles (hamstrings, calves, shoulders, biceps, triceps, and abdominals). If you exercise the small muscles first and they become too tired, you won’t be able to do the exercises that build the larger muscles. You can do strength-building exercises every day if you exercise muscles in the upper body on one day and muscles in the lower body on the next.
Deep-breathing exercises—You’ve heard this before: Take a deep breath and relax. Massage relaxes muscles, relieves pain, increases blood flow to the skin and muscles, eases mental stress, and helps you feel more relaxed. Shoulder and back of neck—Massage your stress triangle, using your left hand to work on your right shoulder and your right hand to work on your left shoulder.