Outdoor Exercises

Reminders and Guidlines


Exercises


Warnings


Reminders and Guidlines

How often should I exercise?

According to the American Heart Association along with other groups, it is suggested to do at least 2½ hours of moderate exertion a week. You should be active 30 minutes a day for at least 5 days a week. You should also consider your availability, exercise intensity, the length of each session, and your overall goal. These are the few things to consider in order to find the best number of days you are willing to work out. It is alright to do separate 10 minutes or more short exercises per day and week. You may want to exercise more frequently if you are doing low intensity workouts. Whether you do aerobics consecutively or alternatively, studies have shown that there is no significant differences. Talk to your doctor if you want to lose weight in order to know how much exercise you need.


What about duration of exercise?

It usually depends on the intensity of the work out accompanied by your target goal. The higher your exercise intensity, the lower your exercise duration may be due to fatigue. As your aerobic exercise increases, you should also gradually increase the duration of your exercise. Do at least 10 minutes at a time. Always remember to drink plenty of water before you start your exercise. Do this before, during or after workout and especially, when the workout is intense and hot to prevent being dehydrated.

How important is the mode of activity?

You can improve your aerobic power when you already know your workout intensity, frequency and duration. Cycling, walking, running, rowing and even swimming can help you improve and exercise your muscles.


Work out tips:

Rest between workouts; Do not exercise outdoors if the weather is uncertain (too cold, hot or humid). High temperature will make your circulation and breathing different and might cause chest pain. Extreme increase in humidity might make you more tired. Better to exercise indoors; Stay hydrated especially in between work out and on hot days; Do not take a shower or sauna with extreme temperatures after working out. This will cause your heart to beat fast and work harder; If you happen to take a break from your work out, slowly start with less intense activities until you are back to the level you were before. 

Exercises

Warm-up

Doing warm-ups before doing any exercise is good for the body. It helps in reducing the stress on the heart and muscles, can slowly increase your breathing, good circulation and body temperature. This will help your body adjust slowly from rest to exercise. This can also decrease muscle soreness and can improve flexibility. Stretching, motion activities and the start of the activity at a low intensity level are a few good warm-ups to do before doing any strenuous workouts.

Conditioning

The conditioning phase is where you’re already burning your calories and at the same time, starting to get benefits from your exercises. Always remember to check the intensity of the exercise you are doing and your heart rate. Do not overdo it.

Cool-down

Do this when you are done with your exercise. This can help you recover slowly from your conditioning phase. This will make your blood pressure and heart rate go back to its resting condition. Remember to not sit, lie down or even stand still after doing strenuous workouts for this will make you dizzy or lightheaded and even have heart palpitations. Slowly decrease the intensity of your activity. It is considered to be the best way to cool-down.

Aerobic Exercises

Brisk walking


Running

Swimming


Cycling

Jumping rope

Resistance Training (Strength Work)

How much:

At least two non-consecutive days per week of resistance training (according to the American College of Sports Medicine)

What it does:

1. Create leaner muscle mass
2. Reduces fat (especially for people with a lot of body fat)
3. A combination of aerobic exercise and resistance work can increase good cholesterol or HDL and decrease bad cholesterol level or LDL

Free weights (such as hand weights, dumbbells and barbells)

Weight machines


Exercise with medicine balls

Suspension equipment


Resistance bands

Push-ups


Squats

Chin ups

Resistance Training (Strength Work)

How much:

Every day and before and after other exercise.

What it does:

1. Improve musculoskeletal health
2. Improve your performance in physical activities.
3. Decrease your risk of injuries.
4. Help your joints move through their full range of motion.
5. Enable your muscles to work most effectively.

Tai chi

Yoga


Stretches

Pilates


Forward bend

Walking backwards or sideways


Walking heel to toe in a straight line

Standing on one leg at a time


Standing from a sitting position

Jumping rope

Warnings

Warning during exercise:

1. If you are experiencing shortness of breath and overly fatigued, stop exercising. Remember to consult your doctor as soon as possible and describe what you are experiencing.
2. If you are feeling sick, do not exercise. Wait for a few days until your illness has stop showing any symptoms. Check with your doctor if you feel uncertain.
3. Call your doctor if you are experiencing persistent shortness of breath. Your medication, diet and fluid restrictions might change as prescribed by your doctor.
4. If you are experiencing rapid heart palpitation, stop your activity. Rest for 15 minutes and check your pulse. If your heart beats 120 per minute at rest, call your doctor.
5. Do not ignore if you are experiencing pain especially in the chest area. Do not proceed with your activity if you are experiencing chest pains or pain from any parts of your body. If you were to proceed with your activity while experiencing pain, this might damage your joints and can cause more stress.
6. If you happen to pass out during your activity, call your doctor as soon as you are awake.


How Can I Avoid Overdoing It?

1. If you happen to not exercise regularly, moderately increase the level of your activity.
2. If you happen to eat a meal, wait for at least one and a half hours before doing your activity.
3. Remember to follow your fluid restriction guideline especially if you have current heart condition when drinking during exercise.
4. Remember to do warm-ups and cool-downs before and after doing any aerobic and resistance activity. Five-minute warm ups before doing the work out and add a five to ten-minutes cool-down after doing the work out.
5. Be sure to make exercise in moderate or at a steady pace.
6. Record your exercise.

Stop Exercising and Rest if You Have Any of the Following Symptoms:

1. Dizziness or lightheadedness
2. Chest pain
3. Weakness
4. If you happen to develop or experience sudden chest pain during exercise, call 911 right away
5. Swelling in any part of your body
6. Do not ignore and stop exercising when you feel pressure or pain in your neck, arm, shoulder and jaw or any parts that can cause concern.

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