The Tracy Anderson Method: Continuity - Day 101-110

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Category of the video: FITNESS

Rubric: Tracy Anderson

Equipment needed: a set of dumbbells 2lbs, wrist weights 2lb, ankle weights 2.5lbs, a mat
This workout is from Tracy Anderson's DVD "Metamorphosis by Tracy - Omnicentric". Click here and get the complete Omnicentric DVD now – all workouts, full length and without ad breaks!

12 Tips for a Safe Workout

Congratulations! You have decided to make health a priority in your life and to get fit. You're motivated, want to give everything and can't wait to see results – and that is great!
But remember – if you go TOO fast, you are in the risk of injuries. Which means, you won't be able to exercise at all for a very long time.
So take your time, read these tips (and follow them ;) ), and get fit healthy, happy and injury-free!

1. See a doctor before starting if you are not 100% healthy.
Consult a physician before taking up any workout, if you have
- any injuries or a chronic or unstable health condition, such as heart disease or several risk factors for heart disease
- a respiratory ailment like asthma, high blood pressure, joint or bone disease (including osteoporosis)
- a neurological illness
- diabetes
- any troublesome symptoms, like chest pain, shortness of breath, or dizziness

2. Take 5-10 minutes to warm up.
Slowly increasing the blood circulation in your muscles helps your body to switch over from inactivity to activity.
Start with a light cardio, and include gentle, dynamic strechtes to get your heart rate up and to open up your muscles.

3. Start your workout slowly and boost your intensity level gradually.
You will achieve results much faster and much safer when you give your body time to accustom to the training.

4. Don't always workout in the same way.
Exercising the same areas of the body too hard over and over can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments (think of the tennis elbow).
A mix of different kinds of activities is safer (and brings faster results, too :) ).

5. Respect the limitations of your body.
I get it, part of your workout routine is challenge yourself, to push your boundaries and to keep moving despite feeling the burn, but if you are feeling a serious pain, are unable to keep a proper form, then cut back. If you start feeling sick or fatigued, hold off on exercise and take some minutes to regenerate.

6. Take it slow when you've had a pause.
If you, for some reason, pause your regular training for a while, initially drop back to a lower level of exercising when you are back on.

7. Hydrate properly.
Drink lots of water to avoid dehydration:
- one to two hours before your workout, drink 15 to 20 ounces of water
- 15 minutes before beginning, drink between 8 and 10 ounces of water
- during your workout, drink another 8 ounces every 15 minutes
You may drink more when sweating heavily.

8. Wear the right clothes.
The most important thing is that your workout clothes fit you well and keep you cool. When it is cold, you can add an extra jacket to keep you warm during your warm up. Avoid clothes that are too tight and will restrict your moves, but also avoid clothes that are too loose – they carry an injury risk when they tangle up or you get stuck in them.

9. Choose the right shoes.
Choose shoes designed for your type of exercise, and regularly check if they are still intact.
When wearing cushioned shoes, especially check if the cushioning isn't worn out.

10. Keep your form proper.
For most exercises, good form is essential. Never sacrifice proper form by hurrying to finish reps or sets.

11. When it's hot – slow down.
When working out in hot, humid conditions, be aware of the risk of dehydration and overheating. If possible, choose a location for your workout that offers air condition. If that is not possible and the temperature rises above 70 °F, slow your pace. When temperature reaches 80 °F or over, avoid working out. Plan your day so you can workout during the cooler morning or evening hours.

12. When finishing your training, take 5-10 minutes for a good cool down.
The last 5-10 minutes of your workout is ideally performed in a slow pace, in order for your body to cool down. Your heart rate should come down to normal level. Nice intense stretches will keep you limber and prevent tightness, helping you to avoid injury and sore muscles.

Happy exercising!
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