Safety at Christi's Family Fitness

General

• Obtain medical clearance from your doctor before beginning any exercise program.
• Consult one of Christi's qualified fitness professionals about your medical history, medications and/or chronic conditions you may have.
• Before training, always warm up for 5 - 10 minutes with low exertion rhythmic movement and stretching.
• After training, always cool down for 5 -10 minutes with gentle active movement, stretching and relaxation.

Cardiovascular

• Always train at an intensity where you can still speak, and not feel out of breath.
• If you feel dizzy, lightheaded or faint, discontinue your training and sit down until the feeling passes.
• Always drink water before, during, and after your training sessions.

Strength Training

• Never hold your breath. Exhale on exertion and inhale during recovery.
• Start out with light weights. Progress slowly and gradually to a higher resistance.
• Perform all movements with control, do not jerk the weights.
• Perform all movements with your spine in a neutral position. (Obtain guidance if not working with a personal trainer)
• Avoid high risk moves such as straight legged sit-ups or deep squats.
• Do not hyperflex or hyperextend joints.
• Make sure you understand proper technique before you begin your workout.
• Be aware that feelings of exertion or fatigue are normal but a sharp, shooting pain or dull, grinding pain, especially in a joint, is a warning signal. Use the TWO HOUR RULE: If, two hours after a training session, you feel worse joint or muscle pain than before the session started, you need to cut back on the training intensity or duration.