Train Without Pain. No pain, no gain, right? Wrong. Exercise should help, not hurt. To protect yourself from injury, alternate high-impact activities like running and step aerobics with gentler ones like swimming, and take the following additional precautions.
* Look at what's under your feet. Studies show that the harder the surface, the greater the toll on feet and joints. Cushion the impact whenever possible, jog on level grass instead of pavement, for exmaple, or dance on a wooden floor instead of a concrete surface.
* Choose appropriate footwear. Shoes should have ample cushioning and stability.
* Limit high-impact activities to three times a week, with at least a day of rest between sessions.
* Never try to "work thought the pain", say experts. Exercise doesn't have to be painful in order to be effective --- if it hurts, stop.
* Be sure to warm and cool down before and after each exercise session. Warm-ups prepare your body for exercise by gradually increasing your heart rate and blood flow and by loosening up your muscles. Cool-downs prevent a sharp drop in blood pressure and slow circulation in the muscles so that they won't stiffen up late. You can warm up by gently jogging in place or riding a stationary bike for 5 to 10 minutes. Too cool down, simply slow down your workout.
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JANUARY 18
