THE DO'S IN

EXERCISES
GROUP 7
DRINK WATER
REGULARLY
Maintaining hydration allows you to maintain a constant
body temperature, helps to prevent cramping and keeps
the body's cooling system functioning properly. It
maintains electrolyte balance, reduce tiredness and
improve circulation.

HEALTHY BALANCED
DIET
Eat variety of foods everyday, color your plate
with many different vegetables and fruits, and
consider supplements to ensure complete
nutrition and attain optimal health.

Keeping an eye on your diet aids in the prevention

of excessive weight gain as well as the
sustainability of weight reduction.

WARM UP &
COOL DOWN
Any workout regimen must begin with a good
warm-up. It not only helps the body prepare for
all of the stresses that come with training, but it
also helps to avoid injury. Warming up your
muscles can help you get more out of your
workout session.

GET ENOUGH SLEEP

A sleep-deprived exercise won't get you much
further than fatigue this is why sleep is crucial.
Not only will getting enough sleep offer you more
energy and strength to optimize your workout,
but it will also improve your attention and focus,
making you more effective and prepared for that
exercise.

KEGEL EXERCISE
Kegel exercise are beneficial for pregnant moms.
This will help them give delivery more easily and
recover faster thereafter. It'll also help them
having a strong core that will allow to restore pre-
pregnancy activities more quickly, especially
when having C-section delivery.

START SLOW &

PROGRESS GRADUALLY
Beginning a workout with the expectation of
seeing quick benefits might cause muscle damage
and produce the reverse of the desired effects.
During the first several weeks of your fitness
regimen, take it gently. Work on increasing your
fitness level gradually and steadily. If you exercise
at your own pace and intensity without pushing
yourself too hard, you will get the most out of
your physical exercises.
 THE DON'TS IN
EXERCISES
STAYING IN SWEATY
CLOTHES
Sweating is beneficial since it regulates body
temperature, but lingering in sweaty workout
clothing can cause irritating rashes,
acne/folliculitis, and a bacterial or yeast infection,
in addition to stink.

EXERCISE THROUGH
ILLNESS/INJURIES
When you're ill or fatigued from overtraining,
don't exercise. Fatigue might raise your chances
of being hurt during an exercise. Pushing yourself
too soon might prolong your recuperation or
worsen your injury. You should wait until the pain
and stiffness have subsided before returning to
your exercises.

EXERCISE TO EXHAUSTION
It is not a good idea to train until you are
completely exhausted. You'll put your body under
unneeded stress, and it'll take a long time for it to
recuperate. When you're in discomfort,
nauseous, or out of breath, you should stop
exercising.

EXERCISE IN HOT &

HUMID CONDITION
It is critical that you avoid outdoor exercise when
the weather is hot and humid. Alternatively,
attempt to do all of your training in a climate-
controlled setting. Keep track of the length of
your workouts to ensure that your body
temperature stays below acceptable limits.

COME TO AN
IMMEDIATE STOP
If we come to a complete halt after exercising, we
are much more prone to have cramps and even
muscular damage. Additionally, if your body is
forced to come to a sudden stop, you may feel
light-headed.

DO THE SAME
EXERCISE EVERYDAY
Doing the same workout every day would not only
tire you, but it will also diminish your body's
production. Plan some fun exercises or add some
new things to your schedule.