• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Call Today (512) 485-0514

  • PATIENT PORTAL
  • MAKE AN APPOINTMENT

Call Today (512) 485-0514

  • PATIENT PORTAL
  • MAKE AN APPOINTMENT
  • Home
  • Meet the Team
  • Specialties
    • Back and Neck Pain
    • PRP (Platelet Rich Plasma) and Stem Cell Therapy
    • Electromyography (EMG) and Nerve Conduction Studies (NCS)
    • Epidural Injections
    • Sacroiliac Joint Pain
  • Testimonials
  • Contact & Locations

Exercising 101 – The Do’s and Don’ts of Working Out

January 14, 2022

Once making the decision to exercise, most people are very enthusiastic. However, the initial excitement to exercise causes some to jump in too quickly, causing more harm than good. The doctors in our practice incorporate exercise into their daily lives and want their patients to reap the benefits of staying fit. These simple tips will help you learn how to avoid injury and get the most out of exercising.

Warm-up before & cool down after exercising. A warm-up at the start and cool down at the end of a work-out should last 5-10 minutes. You never want to start at your highest level and you don’t want to abruptly stop and head for the shower. When you suddenly stop exercising, your blood can quickly collect, which can lead to dizziness, nausea and fainting.

Ease into a new exercise routine. If you start a new routine or change the type of exercise you do, give your body time to adjust to the new moves or equipment. Don’t work out at an expert level if you are just a beginner for that type of exercise.

Learn good form by working with a professional. Professional trainers are just that, professionals. They are trained in the science of exercise and can help you to achieve better results than if you exercised on your own. They can also help you to perform proper techniques to avoid injury and can keep you motivated.

Choose weight training that is appropriate to your goals. If you want to lose fat or change your shape, one of the best types of exercise is to lift weights. The most important thing to remember is to build muscle you need to use more resistance than your muscles are used to. The amount of resistance should tie directly to your goals. Do you want to be bulky or just tone up? The rule of thumb is to progress and not plateau. To achieve this you should be able to finish your last repetition with difficulty but also maintain good form.

Stretch carefully. It is important that you prepare your body for exercise by stretching the muscles that will be used before beginning your workout. This avoids injury and soreness that makes it unbearable to continue your work-out or the next day’s work-out.

Vary your routine. It is important to vary your routine. This helps prevent over-use injuries and helps to avoid the dreaded plateaus that mean you stop seeing results. It also avoids boredom and encourages you to stick with it.

Rehydrate. After your cool-down it is important to rehydrate your body by drinking water. This replaces the lost electrolytes and keeps the body balanced.

Filed Under: General

Primary Sidebar

Calendar

March 2023
M T W T F S S
 12345
6789101112
13141516171819
20212223242526
2728293031  
« Feb    

Categories

  • General
  • Posture
  • Uncategorized

Footer

PATIENT EDUCATION

Packed with more than 200 articles, our award-winning library is at your fingertips.

LEARN MORE

READ REVIEWS

Read what patients had to say about their experience with Dr. Ai Mukai.

GOOGLE HEALTH GRADES

LEAVE A REVIEW

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aliquam at porttitor sem.

Learn More

PATIENT EDUCATION

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aliquam at porttitor sem. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aliquam at porttitor sem.

Learn More

  • Home
  • Meet the Team
  • Back and Neck Pain
  • PRP Therapy
  • EMG & NCS
  • Epidural Injections
  • Sacroiliac Joint Pain
  • Testimonials
  • Contact & Locations
  • ADA Disclaimer
  • HIPAA Privacy Policy
  • Sitemap

Copyright © · Dr. Ai Mukai · All Rights Reserved
Central Austin Office, Austin, TX
Phone (appointments and general inquiries): (512) 439-1002
Address: 911 West 38th Street, Suite 300, Austin, TX 78705

South Austin Office, Austin, TX
Phone (appointments and general inquiries): (512) 439-1005
Address: 3755 South Capital of Texas Highway, Suite 160, Austin, TX 78704

iHealthspot Medical Website Design and Medical Marketing by iHealthSpot.com

Dr. Ai Mukai at Texas Orthopedics is a physiatrist who treats patients through physical medicine and rehabilitation with a focus on non-surgical musculoskeletal and spine care. She is available at the Central Austin and South Austin Texas locations.