Workout Directions

Aug 24, 2010 | By Carri Ward

Working out involves more than simply lacing up the shoes and getting started. This is true no matter what type of exercise you participate in. A beneficial workout includes measures to prevent injury, to aid the body in transitioning from daily activities to activities of higher intensity and to improve fitness.

Step 1

Choose the appropriate equipment. For example, if you are going to be running, choose a good running shoe not a walking shoe or a cross-trainer. If road biking, do not choose a mountain bike. Choose appropriate clothing to aid in maintaining an appropriate body temperature during the workout.

Step 2

Warm up for at least five minutes before beginning a workout. This can be accomplished by lowering the intensity of the exercise or by walking. If swimming, for example, start with easy laps. The warm-up should start out easily and gradually increase in intensity and speed.

Step 3

Do dynamic stretching exercises to help prevent injuries and increase the heart rate. Avoid static stretches or stretches where you reach and hold a position at a point of tension. Dynamic stretching exercises consist of controlled movements, such as big arm circles and leg swings, that bring you to your range-of-motion limits.

Step 4

Participate in the workout. Listen to your body. Stop if you experience pain and evaluate your form. Most cardio workouts require a base phase of training that allows the body to work up to a higher intensity or pace over time. Beginners need to work out at a lower intensity for a number of weeks before moving on.

Step 5

Cool down for five minutes. Cooling down allows the heart rate to slow and gives the body a chance to remove lactate in muscles, reduces adrenaline levels and muscle soreness, and works to reduce blood pooling in the extremities.

Step 6

Stretch after the workout. Do static stretching following a workout to increase flexibility, improve range of motion and circulation, and lower stress. Each stretch needs to be pain free and held for 30 seconds. Do not bounce during the stretch and breathe normally.