When you're working out at home, you're likely to be without a spotter. So it's important to know your limits, especially if you're lifting weights. Never overdo it while working your muscles. Gradually increase weights, and don't exceed what's appropriate for your own strength. Consult with a fitness professional to help determine the amount of weight you can safely lift, and apply this to your home workout routine. Don't rush reps while weight lifting -- this can raise your blood pressure to dangerous levels. It can also increase the likelihood of foot injury [source: Skarnulis]. When lifting, you should breathe out for two counts and hold the weight at the top of the contraction. Then, return the weight as you breathe in for four counts. It's important to exhale as you're doing the most difficult part of the lift [source: Skarnulis].
You should also know your limits with cardio exercise. Don't run faster or longer than you can safely. As always, the best way to determine what cardio routine is best for you is to consult with a professional. Build your exercise routine gradually so that you don't overexert yourself.
For even more information on effective exercise, check out the links below.
- Home Workout Safety - How To Exercise At Home Without Over Doing It. Ultimate Fitness Gear. (Feb. 25, 2011)http://www.ultimatefitnessgear.com/home-workout-safety.html
- "No pain, no gain...and other workout myths." MSNBC. Oct. 4, 2007. (Mar. 2, 2011).
- Skarnulis, Leanna. "The Top 20 Fitness Mistakes for Beginners." Web MD. (Feb. 17, 2011).http://www.webmd.com/fitness-exercise/guide/top-20-fitness-mistakes-beginners-make
- Sorgen, Carol. His and Hers Fitness. Web MD. (Feb. 17, 2011).http://www.webmd.com/fitness-exercise/guide/his-hers-fitness
- Stankowski, Joe. "Eyes on the Prize." Men's Fitness. (Feb. 17, 2011).http://www.mensfitness.com/fitness/beginner-weight-training/eyes-prize
- "Will you get hurt this year?" Men's Health. March 11, 2004. (Feb. 17, 2011).http://www.menshealth.com/fitness/injury-prevention-exercises
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