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.
