Important precautions when working out

Although the benefits almost always outweigh the risks, every workout program carries some level of inherent risk. A little common sense and a few sensible precautions go a long way toward reducing the risks associated with exercise, from dropping a dumbbell on your toe to getting injured because you worked beyond your current physical abilities.

Consult a Physician

Almost every pre-recorded exercise program or exercise book comes with the warning to consult your physician because this really is the best way to identify which limitations, if any, you should keep in mind as you exercise. Your physician isn't just the person that says "don't"; he or she might even be able to recommend specific types of exercise that would most benefit you, taking your current physical condition and any special needs you have into account.

Be Aware of Your Surroundings

This advice is particularly important if you exercise outside. You must be aware of circumstances beyond your control, including unsafe people, foul weather, impending darkness, vehicles and animals or small children running in front of you. But even if you're exercising in the gym, you should still be aware of your surroundings. This includes observing the flow of people so that you don't accidentally get in someone else's way or catch a barbell to the head from an unaware exerciser, or trip over an exercise machine's electrical cord.

Exercise at the Appropriate Intensity

More is usually better when it comes to exercise, but overdoing it -- especially when you first start out -- can lead to acute injuries or chronic problems like overtraining. Health organizations like the American College of Sports Medicine and the Centers for Disease Control and Prevention publish guidelines for how long and hard you should exercise and how often, but if you've never exercised before, you might need to start with even less and gradually work your way up to the recommended duration and exertion levels. Give yourself at least one rest day a week, and let your body be your guide to how hard you work out. Remember, the only one you're competing against is yourself.

Warm Up and Cool Down

Taking the time to warm up before you exercise gives your body time to prepare for the demands you're about to place on it, preparing for increased cardiovascular output and literally warming your muscles so they're more flexible. Cooling down does the reverse, giving your body time to gradually "downshift" back to a state of rest.

Stop if it Hurts

Some sensations of physical discomfort that you might experience while working out are fairly benign, like feeling the burn of lactic acid in your muscles when lifting weights. But if you ever feel a sharp pain in your joints or muscles, stop; that's your body's signal that you're near or at the point of injury. Likewise, seek help if you experience out-of-the-ordinary symptoms during cardiovascular exercise, such as suddenly feeling light-headed or dizzy.

Read more: http://www.livestrong.com/article/504510-five-important-precautions-when-working-out/#ixzz2M0dN42ur