Principles of Conditioning

I hope you all got out and did a little exercise this weekend.  Watching the Big Game on Sunday does not count.  There are some basic principles to remember when you start your workout program.  The principles I will be giving you are from Principles of Athletic Training by Arnheim and Prentice.  This is the bible for Athletic Trainers.  Arnheim and Prentice are directing their ideas toward athletes.  I am going to adjust their principles to the everyday squirrel student who wants to get fit. Follow these principles to a better you:
1.  Warm-up and cool down.  Warming up is NOT stretching.  To warm-up you should jog, jump rope or do some jumping jacks for 5 mins.  Try to break a light sweat.  Then begin your workout.  Cool-down after exercise with some light exercise and then do your stretching.  NEVER stretch a cold muscle.
2.  Be motivated.  Too many people look at their exercise period as a chore.  Remember why you are working out.  The motivation may different for each person.  Good health, fitting into those old jeans or running a marathon are all motivations; keep the end goal in mind.
3.  Overload.  That's right ladies you have to WORK.  You must push yourself to do more than you are accustomed to doing.  If you lift the same weight or run the same speed, you will not get improve your performance.  You have to lift a little more or run a little faster to get your body to change.  Remember SAID, Specific Adaptation to Imposed Demands, you body will adapt to the stresses you place upon it.
4.  Consistency.  You must be consistent with your work-outs.  Three or four times a week is the suggested number of days you should work-out.  You need to do this for several weeks to see improvement.  Hopefully, after a few weeks you will start to enjoy your healthy life and will continue for a lifetime.  From my 55 years looking back, I can tell you, it is easier to stay in shape than it is to get in shape.
5.  Progression.  Increase your intensity gradually.  If you are starting out you may want to start your cardio program walking for 20 mins.  Then walk for 30 seconds and jog for 30 seconds for the same 20 mins. 
That's the first 5 principles, 6- 10 will follow tomorrow.  It is the start of a new week.  Go get busy!!!