Val Moria
Val Moria
Val Moria
I.Do’s of Exercises
1. Choose activities you enjoy because the best activities for you are the ones you enjoy doing.
2. Find a Workout Partner. If motivation is your problem, a workout partner might be the solution.
3. Start off moderately, with a few minutes of exercise, and slowly increase.
5. Before exercising, you should warm up because it warms the muscle which makes it easier to stretch.
6. Do cool down after exercising to relax your muscles and gradually lower your heart rate.
7. Check Your Vitals. Checking your physiological vitals is extremely important prior to any form of
exercise.
8. Breathing correctly during muscle contraction is necessary to prevent your blood pressure from
escalating. It also helps reduce dizziness and muscular cramping, due to lack of oxygen.
9. Use proper equipment such as goggles to protect your eyes for handball or racquetball, or good
11. Watch What You Eat. Diet is just as much a part of fitness as exercise, and what you eat will affect
13. Start Off Moderately. Work your way into a routine. Going overboard after a long respite from
14. You should be relax before exercising. Don’t hit the gym or attempt any kind of high-intensity
exercise if you are not properly relaxed or are stressed out due to some reason
15. Stretch before exercising. Flexibility is one of the most important factors of fitness.
1. Don’t begin exercising without warming up first to prepare your body and mind.
2. Do not wear extremely tight garments that not only restrict your free movements but also the proper
3. Don’t try to race someone or get competitive when you are just starting out – you’ll risk injury.
4. Don’t obsess over weight loss; concentrate on getting fit and using energy, and the weight loss will
come in time.
5. Don’t let yourself get bored, add new activities to your routine.
6. Don’t forget about good nutrition. Eat a variety of foods every day, color your plate with as many
different vegetables and fruits and consider supplements to ensure complete nutrition and attain
7. Avoid using headphones when exercising outdoors. If you do use headphones, keep one ear free
8. Your body temperature should never get too high. Exercise dramatically increases body
temperature.
9. It is important that you don't do outdoor training between 11am and 3pm.
10. Don't exercise to exhaustion. You will place your body under unnecessary strain and your body will
take a lot longer to recover. Stop exercising if you're in pain, feel dizzy or are short of breath.
11. Don’t dehydrate yourself. When exercising, the body needs four to eight ounces of water every 20
12. Don’t push an Injury. Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many
things, pushing a small hurt can lead to big problems later on.
13. Don’t over-train. For maximum benefit at minimum injury risk, the body needs to rest and recover.
14. Don’t lose concentration. Preoccupation with outside situations can counteract the benefits of a
workout.
Dynamic Exercises involve movement and are usually implemented during an active warm-up for
a higher intensity activity, such as sport or field activities. These types of exercises help before stretching
and activate the muscles without overstretching them, as static stretching tends to do. According to Elite
Soccer Conditioning.com, dynamic exercise prepares the muscles for the activity by waking up their
stretch-shortening complex, increasing muscle temperature, and stimulating the nervous system, which
results in greater power output. These types of exercises involve active full range of motion movements
1. Vinsaya Flow
2. Inchworm
3. Leg Swings
4. Fire Hydrant Circles
5. Leg Crossovers
6. Scorpion
7. Page Turns
8. Frog Walk-in
Static exercises, also known as Isometrics, are a form of training where the body performs little to no
movement while contracting its muscle fibers. Key benefits of static training are: increased muscular
endurance, increased muscular strength, toning and time saving. A great advantage to static holds is their
ability to increase your muscular strength without lifting heavy objects. Most static exercise based
1. Chest Stretch
2. Biceps Stretch
4. Shoulder Stretch
5. Side Stretch
6. Hamstring Stretch
7. Calf Stretch
9. Wrist Stretch
Static exercise exert muscles at high intensities without movements of joins. It improves strength.
These exercises are generally held steady for 30-60 seconds while dynamic exercise involves slow and
controlled movements through a complete range of motion. Dynamic exercise keep joints and muscles
moving and helps which helps blood circulation, strength and endurance.
Reference :
Foy, S. (n.d). 10 DO’S AND DON’TS FOR THE EXERCISE NOVICE. Retrieved from
https://danielplan.com/healthyhabits/10-dos-and-donts-for-the-exercise-novice/
https://www.parent24.com/Pregnant/Pregnancy_health/top-5-exercise-dos-and-donts-20160127
The Do’s & Don’ts Before & After a Workour. (2012). Retrieved from http://livingfit.co/the-doss-donts-
before-after-a-workout-session/
examples-of-dynamic-exercises/
https://blueprintfitnessatlanta.com/2015/06/02/the-benefits-of-static-exercise/
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