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2007.szeptember 12.

For those beginners or even the seasoned veterans who need a refresher  here are some essential exercise and fitness tips for before, during and after your workout.

Before Your Workout

Listen to Your Body… Any strains, pains or aches from previous training days need to be looked at. It’s better to have a lighter workout or rest day than a 4 week injury.

Carb Load… Should your next routine be a vigorous one then fuel up on carbohydrate for the extra energy you’ll need.

During Your Workout

Keep Hydrated… Especially in the gym or on a hot day, you’ll need far more than the recommended 8 by 8 ounces. Drink often and use your thirst as a gauge.

Use Sports/ Carb Drinks… For  workouts longer than 45 minutes your body will need some of it’s energy replaced.

Use Good Technique… In whatever you do, this will allow you to get the most out of your fitness efforts.

Listen to Your Body…  How you feel is paramount, is your workout easier or harder than normal? Feel free to adapt. Also watch for any aches and pains particularly those in the chest area.

Use a Heart Rate Monitor…  For cardiovascular fitness it’s the ultimate tool to gauge your intensity and progress and it never lies! For resistance training use it to see that the body is fully rested between sets.

Enjoy It…  Whatever activity you do, whether it’s your great ability! or the competing, get something out of it.

Vary Your Routine…  Vary the intensity, time and location. Explore your potential for the activity.

After Your Workout

Cool Down…    Your muscles and cardiovascular system need a gradual slow down. Take 10 minutes at 20% intensity of the activity you’ve just done.

Massage & Spa…  This helps any tired and aching muscles by clearing lactic acid and speeds recovery.

Record Your Progress…  Keep track of what you do to train for a competition or just to record your achievements.

Listen to Your Body…  Always! Get use to how your body feels post workout so you can distinguish between an ache and something more serious.

Increase Protein Intake…  Especially after a hard workout particularly resistance training. Proteins are the building blocks of muscle and your body needs lots of it.

Rest at Least One Day a Week…  Even elite athletes do so even though current health recommendations advise daily workouts. It’s during rest that your body can fully repair itself,  then it make’s itself stronger. Ready for when you next give it some punishment!

ache

fájás

achievement

eredmény, tett, véghezvitel

beginner

kezd?

carb(ohydrate)

szénhidrát

chest

mellkas

effort

er?feszítés

enjoyable

élvezetes

essential

alapvet?

exercise

gyakorlat

Gauge

mérce, mérték

Gradual

fokozatos

intake

bevitel

intensity

intnezitás

massage

masszázs

muscle

izom

pain

fájdalom

paramount

legf?bb

preferably

inkább

previous

el?z?

progress

fejl?dés

protein

fehérje

punishment

büntetés

recommendation

ajánlás

recovery

felépülés

resistance

kitartás

spa

gyógyfürd?, fürd?

strain

igénybevétel, meger?ltetés

stretching

nyújtás

thirst

szomj

tip

tipp

to advise

tanácsol

to allow sb to do sth

megengedni vkinek  hogy csináljon vmit/lehet?vé tesz

to challenge sb

kihív vkit

to cool down

lenyugszik

to distinguish between

különbséget tesz vmik között

to explore

felfedez

to fuel up on sth

feltankolni valamib?l

to increase

megnövel

to jog

kocogni

to keep track of sth

nyomon követ vmit

to listen to sth

hallgatni valamire

to look at sth

valamire ránézni

to prevent injury

megel?zni a sérülést

to record

rögzít

to replace

kicserél, helyettesít

to rest

pihenni

to settle

lenyugszik, lenyugtat

to slow down

lelassít

to stretch

nyújtani

to warm up

bemelegíteni

training

edzés

training partner

edz?társ

vigorous

er?teljes

workout

edzés