For you often do not evaluate yourself to exercise new risk to have an accident while exercising. And often mistaken for as long as it is hard to be useful, which is a misunderstanding.Then add the weight and length of exercise
.Exercise guidelines safely
1 selecting equipment properly
.Selection of shoes for exercise, when exercising. Should choose the shoes for that type of exercise, such as running shoes, shoes for sport activities. In order to reduce the accident or dangerous
.Clothes suitable for exercise and environmental conditions in the exercise in the กลางแจ้งที่อบ oh. Shirts should be thin and well ventilated
if you exercise by lifting weights. To select proper weight with body
.2 exercise balance
.In the exercise will have to choose several exercise. To prevent any form of exercise, too. And reduce boredom in the exercise. The exercise will be composed of flexible, exercise for the heart healthy.Exercise for the muscles to withstand the exercise
.
3 warm warm body is prepared to muscle and cardiovascular blessed with for exercise. Read here
4 stretching
.Stretching a muscle stretch slowly, so the muscle stretching and relaxation. Stretching exercise 5 time
.To stretch and muscle stretch and hold 10-20 minutes while exhale slowly to make blood pressure decrease and increase blood flow to the brain.
6 drinking water adequately
.Drinking water is enough to prevent dehydration, heat stroke, before exercise 15 minutes to drink one glass. After the exercise, drinking water 1 glass, all 20 minutes during exercise to drink a glass of water, 7 to อบอุ่นร่างกาย
.When the stop is to warm your body by reducing the strength to take about 10 minutes. Don't stop exercising immediately
8 before exercise need to examine?
.If you prepare to exercise. To your body you can do it immediately, you should read the story. Before the exercise to check or not or if the following symptoms need to consult แพทย์
.If you were older than 45 years
are hypertension with diabetes disease hyperlipidemia smoking
family history of heart disease angina. A faint or easily tired
.Risk factors of accident while exercising
period, intensity and frequency of exercise. Especially the outputs that are increasing too fast
hot weather or cold
equipment exercise isn't appropriate
.Never had an accident before
smoking. Whether or not to exercise the body, muscle with heart failure
so if you have ดังกล่าวควรจะ increase exercise is little.