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Ten Habits of Injury-Free, Healthy, Fit People in the Northwest Suburbs of Chicago, and Arlington Hts

Sun June 22 2014 1:51 pm  http://www.arlingtoncardinal.com/?p=70207
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  YOU’RE #1 EVEN IF ONLY FOR 10 MINUTES … 

1. Exercise — even if you only have 10 minutes available. If you’re in a time crunch, forget all that advice about how much time you need to spend to get an effective workout. You’re probably not going to end up working out only 10 minutes every day, but even that is better than no exercise at all.


10-minute Flat Belly Workout shown for example only — not all exercises are suitable for all people.

  INSULATE AND VENT YOUR SKIN … 

2. Chicagoland weather is often either too hot or too cold. Learn to use high tech clothing with moisture wicking technology (e.g, Under Armour) and proper warming layers. Avoid cotton shirts that will leave you wearing a heavy wet T-shirt.

  GO WITH THE FLOW … 

3. Go with the flow of traffic. Chicago traffic is among the worst in the country. Learn core exercise that you can practice while you’re at a standstill in traffic. Pelvic tilt exercises, and abdominal splinting/flexing exercises, and spinal extension/anti-slouching exercises are helpful when you’re stuck.

  VARIABLE LOCALE AND ROUTINE … 

4. Exercise with a variety of routines at a variety of locations. While the same routines are good for some, many will find exercise more fun and more productive with a variety of exercises at different locations. Change up your workout location where you’re more likely to encounter “strangers” so you don’t end up getting caught spending too much time talking instead of working out.

  BEWARE STRANGE, NEW, & REVOLUTIONARY 

5. Be careful taking advice from personal trainers and fellow exercisers who use the word “elite” or “revolutionary” or who over-emphasize variety, including bizarre motions. Excessive variety is just initial job security for overzealous trainers — and some bizarre or extreme routines may cause injury.

SHOULD YOU HELP A STRANGER CORRECT THEIR FORM AT THE GYM?
SHOULD YOU LET A STRANGER HELP YOU CORRECT YOUR FORM AT THE GYM?

  CHOOSE YOUR FORM CAREFULLY … 

6. Exercise with the correct form. Learn from someone who explains mechanics that make sense. Your body is a system of levers that is designed to react with the force of gravity and the forces of motion that you generate. If you’re lousy at physics and mechanics, then you might need a regular routine with a trainer.

  SORE MEANS BE SMART … 

7. Slow down when your sore. Learn the different types of soreness, discomfort and pain associated with exercise. Delayed Onset Muscle Soreness starts and last 24 to 72 hours after exercise. You might feel fine the day after exercise, but then soreness and stiffness arrives. It is good to keep going, but slow down a little or you will discover the next category of pain — the pain associated with a muscle tear or tendon inflammation.

  WATER & FUEL … 

8. Stay hydrated, and fuel well immediately after exercise. Good fuel with carbohydrates and protein can minimize soreness after severe exercise — and prepare you for energy storage for your next exercise sesion. In general it is good to fuel up within 45 minutes after exercise — the sooner the better. If weight loss is the goal, fuel up with limited portions.

  EXERCISE & AMBIANCE … 

9. Don’t stick your home gym in a dark corner of the basement. Who is going to want to workout in a dark basement? Your workout area should be something you’re proud to show … not ashamed to show.

  FLEXIBLE TIME TO FLEX … 

10. If the gym is your thing, but it’s too crowded at rush hour, don’t be too rigid to go after 8:30 p.m. — the crowd starts to taper. If you have a favorite 9:00 p.m. show, you can watch while your working out on an elliptical machine, stationary bike or other low impact cardio machine. Learn to workout at the right intensity at night for your fitness level, and you will sleep like a baby at night.

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