Tips for a good exercise routine - Gym Equipment

 BEFORE THE EXERCISE

Apply hot or cold treatments

Apply hot or cold treatments to the areas you will be exercising. If your joints are hot, red, or swollen, use ice before starting your exercise routine. If your joints are sore and stiff, but not hot or swollen, use heat on the affected joints before beginning exercise. The heat relaxes joints and muscles and helps relieve pain. In some people, the cold also reduces pain and inflammation.


Heating

Whether you are doing range-of-motion, resistance, or strengthening exercises, it is important to spend 5 to 15 minutes in warm-up movements before exercising. This will reduce the chance of injury by helping your body prepare to do the exercises.

To start your warm-up routine, walk slowly or do a slower version of the exercises you plan to do, and then slowly stretch. To achieve a beneficial stretch of the muscles and tissues around the joints, move each joint to the limit of the joint's range of motion, hold for about five seconds, and rest. Stretching should NOT cause pain, just do each movement until you feel a slight stretch and hold it there. Don't over-stretch to the point that it hurts. Make sure to stretch all the muscles that will be part of your exercise routine.

Wear comfortable clothing and shoes

Your clothing should be loose-fitting and comfortable to facilitate movement. Wearing several layers of clothing will help you adjust to changes in temperature and changes in the level of each activity. Your footwear should provide good support and the soles should be made of non-slip and shock-absorbing material. Shock-absorbing insoles may also help.

Drink enough fluids

It is very important to hydrate before starting your exercise routine at the gym center or home gym equipment and to continue the hydration process after you have finished. Be sure to drink the recommended eight eight-ounce glasses of water over the course of a day. It is advisable to have a bottle of water or sports drink on hand while you exercise.

Don't do a lot of exercises too fast

Starting an exercise program should be a gradual process that spans several weeks or longer. Mild muscle pain may occur 12 to 24 hours after exercise. However, if you have more joint pain that persists after two hours of finishing the exercise, it means that you probably exceeded it and you should decrease the number of repetitions or your intensity a little for the next time. This is called the “two-hour pain rule” and it doesn't mean you should stop exercising, just slow down. Remember that not exercising can make your arthritis worse. If you don't get good results, talk with your team of medical providers.

DURING THE EXERCISE

Your time

Perform your exercises at a comfortable, even pace that allows you to talk to another person without getting out of breath. At this rate, the muscles will have time to relax between each rep. For a range of motion (elasticity) and flexibility exercises, it is better to do each exercise slowly and completely rather than doing many repetitions at a fast pace. Little by little, you can increase the number of repetitions as your physical condition improves.

Breathe while doing the exercises

Don't hold your breath. You should exhale the air from your lungs as you exercise, and you should inhale (take in air) as you relax between reps. counting out loud during exercise will help you breathe deeply and regularly.

Be on the lookout for "red flags"

Stop exercising if you experience severe pain or pain that is more severe than normal. The presence of pain is a sign that something negative could be happening. 

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