Chapter 15 Staying Physically Active: A Way of Life
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tells you. Burning muscles and feeling
as if you cannot catch your breath are
signs you are working too hard. These
symptoms may occur more rapidly as
you increase your speed, exercise in
heat or high humidity, or grow tired. If
you experience these symptoms, you
need to slow down your exercise pace.
Following basic safety precau-
tions can help you avoid other types of
injuries when exercising. Know how
to use equipment and use it correctly.
Wear protective gear, such as helmets
and body pads, when appropriate. If
you will be exercising outdoors, be
prepared for the environmental condi-
tions, 15-17. If you are injured, follow
fi rst-aid practices and seek prompt
medical attention if necessary.
Planning an
Exercise Program
Your exercise program should
include three phases for each workout
session. You need a warm-up period,
workout period, and cooldown period.
Warm-Up Period
On a cold morning, a car engine
needs to warm up before you start
driving. In a similar way, your muscles
need to warm up before you start
exercising. Warming up prepares your
heart and other muscles for work.
Many people ignore this important
phase of an exercise program. If you do
not warm up, you may be more likely
to end up with sore muscles or an
injury.
The warm-up period should last
about 5 to 10 minutes. Begin by gradu-
ally increasing your heart rate. Some
people choose a slow jog for this
purpose. If you will be swimming
or bicycling, you can simply start
the activity at a slow pace. Gradually
increase to a moderate pace to bring
your heart rate near your target zone.
Following your heart warm-up,
warm up the muscles you will be using
in your workout. Do a series of gentle
stretches, but avoid bouncing motions.
Your movements should resemble those
you will use in your exercise activity. If
you will be playing tennis, slowly move
15-17 Following these recommendations can make your exercise activities safe and rewarding.
Preparing for Environmental Conditions
• Use caution when exercising in hot, humid weather. High temperatures combined
with high humidity increase the risk of heat exhaustion and heatstroke. Wait until
temperatures have cooled or choose to exercise in an air-conditioned facility. Be
sure to drink plenty of water before, during, and after exercise.
• Use caution when exercising in extremely cold weather. Cold temperatures can
cause frostbite and a drop in body temperature. If you feel cold, stop the activity and
get to a warmer place.
• Use caution when exercising on wet, icy, and snow-covered surfaces.
• Move indoors at the first sight of lightning.
• Allow the body time to adjust to the lower air pressure before exercising vigorously in
high altitudes (over 5,000 feet).
• Avoid exercising in areas that have high levels of fume exhaust from cars and
industry. Polluted air can cause headaches, painful breathing, and watery eyes.