1. Warming up with rhythmic limbering exercises and mild static stretches stimulates joint lubricants so muscles and joints are more pliable, lessening the risk of injury to muscles, tendons and ligaments.
2. Promotes nerve impulse conduction. In athletic skills and sports in which efficient speed is required, warming up will actually increase performance.
3. Gradually warms up the heart and muscles, safely preparing them for more vigorous activity.
4. There's an increased rate of chemical reactions in the body. These reactions, in conjunction with the increased oxygen levels, further speed up the quick production of energy.
5. Raises blood flow to the muscles. Increased blood volume supplies muscles with needed oxygen and nutrients for maximum performance.

• Warm up first, regardless of the duration of the athletic activity.
• Warm up 8-12 minutes for aerobic dance exercise and 5-10 minutes for recreational and sport activities.
• Warm-up rhythmically prior to static stretching.
• Include a balanced combination of rhythmic limbering exercises and static stretches for the entire body.
• Exercises included in the warm-up may be of lower intensity and mimic movements that may be performed later in your exercise session.

• Rate of Perceived Exertion (RPE)
• Target Heart Rate
• VO² Max

0. - no exertion
1. - very weak
2. - weak
3. - moderate
4. - somewhat strong
5. - strong
6. - stronger
7. - very strong
8. - very, very strong
9. - extremely strong
10. - maximal exertion, uncomfortable

• Gluteals - This group of muscles (often referred to as 'glutes') includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat and the leg press machine. The glutes also come into play during lunges, tall box step ups, and plyometric jumps.
• Quadriceps - This group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine.
• Hamstrings - These muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine
• Hip abductors and adductors - These are the muscles of the inner and outer thigh. The abductors are on the outside and move the leg away from the body. The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.
• Calf - The calf muscles are on the back or the lower leg. They include the gastrocnemius and the soleus. The gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf raises place special emphasis on the soleus. These small muscles can handle a relatively large amount of weight.
• Low back - The erector spinae muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift.
• Abdominals - These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques.
• Pectoralis major - Large fan shaped muscle that covers the front of the upper chest. Exercises include push-ups, pull-ups, regular and incline bench press, and the pec deck machine.
• Rhomboids - Muscles in the middle of the upper back between the shoulder blades. They're worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together.
• Trapezius - Upper portion of the back, sometimes referred to as 'traps.' The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance.
• Latisimus dorsi - Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one arm bent rows, dips on parallel bars, and the lat pull-down machine.
• Deltoids - The cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). Different movements target the different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat bench) target the posterior deltoid.
• Biceps - The front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps.
• Triceps - The back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press.

• Not stretching enough. It's always a good idea to stretch for a few minutes prior to exercise concentrating on the muscles that will be used during the fitness activity. Most importantly, spending time stretching after a workout for about 8-10 minutes, while your muscles are still warm and pliable, will reap major benefits. Muscles that are flexible are far less likely to be injured than tight ones. (see above: click here Ray - where should this go?)
  
  [For an excellent stretching resource read the Stretching and Flexibility FAQ]
• Not warming up prior to aerobic activity. Stretching is just part of the warm-up equation. Your entire body needs to be gradually warmed up to prepare it for the added demands of aerobic training. During warm-up your body re-routes blood to your extremities to efficiently deliver oxygen to the working muscles, your heart-rate gradually elevates so it can meet your increased need for oxygen, and your muscles gradually prepare to help you hit your peak stride. So, start out slowly for the first few minutes, your workout will be much more effective. (see above : click here)
• Not cooling down after any type of workout. Just as your body needs a warm-up it also needs a cool-down. Take some time to gradually let your heart-rate lower. Stopping aerobic activity abruptly can cause a number of problems such as blood pooling in your lower extremities or making you feel light-headed. Now is also a prime time to get in a good stretch that will provide you with lasting flexibility.
• Lifting too much weight. This is a sure-fire way to an injury and a painful one at that! Too much weight will contribute to poor form when lifting and create injury to other areas of the body in addition to the muscle you're targeting. Know your limits. The most effective workout is gradual progressive resistance training. (see above: click here)
• Jerking while lifting weights. Lifting too much weight can contribute to jerking. The best way to strength train a muscle is by using slow, controlled movement. If you're jerking your weights you're inviting injury, especially to your back muscles.
• Exercising too intensely. The days of "no pain, no gain" are gone! If you're looking for effective weight loss, longer periods of moderately intense workouts are most effective. Short periods of high intensity training are fine when integrated into a circuit training workout or when used for athletic training. But for the average fitness enthusiast, too much intensity will only lead to soreness and burnout.
• Not exercising intensely enough. If you're looking for results you need to put effort into your fitness program. You don't want to overdo it, but you do want to get your heart elevated into it's target training zone. (see above: click here)
• Leaning heavily on the aerobic equipment e.g. "Stairmaster - Stepper" . If you find yourself leaning on the stepper you're cheating yourself out of an effective workout. Focus on setting the intensity level at the point where you can stand up straight while lightly resting your hands on the rails for balance. If you want to really improve your balance and workout, practice taking your hands off the rails and moving your arms as though you're actually going upstairs.
• Not drinking enough water. Contrary to most sports drink advertising, unless you work out for more than two hours per day, water will fill all your fluid needs. Be sure to drink at least 4 pints of water per day.

• Misconception 1:
  
  If I weigh the same as I did in high school, ten years ago, I should be considered equally as fit.
  
  Fact:
  
  Not necessarily. The makeup of body weight is primarily the relationship between lean weight (muscle) and fat called body composition. While an indicator of good health, body composition is not a direct measurement of fitness. Time and lack of exercise diminish our muscle tissue and increase our body fat. This sad fact of the sedentary lifestyle has a direct negative effect on our level of fitness, even if the bathroom scale does not change.
• Misconception 2:
  
  If I want to lose weight I should just exercise aerobically and not lift weights.
  
  Fact:
  
  Losing weight is primarily a factor of caloric expenditure or burning calories. When it is conditioned, lean muscle tissue is the very organ of the body that prefers fat as the fuel of choice during aerobic activity. To condition muscle tissue perform 20-30 minutes of circuit-style resistance training two to three times per week. This will help the body to burn fat more efficiently when exercising.
• Misconception 3:
  
  As an older adult I've been told not to raise my arms above my head during exercise.
  
  Fact:
  
  The reason older adults are instructed not to reach above their head during exercise is that it raises blood pressure. However, it raises blood pressure only if the arms are left in the raised position. Lifting the arms up and down in a rhythmic fashion as in aerobics or resistance training is not only appropriate but is specific to life. Otherwise, older people should remove everything in cabinets and closets that are above their head and store everything at shoulder height and below. Likewise, they should never comb their hair or wave good-bye. You can see how ridiculous some statements are even when there is a foundation of truth involved. If older people are expected to tip-toe through life afraid to move a certain way because they should fear a rise in blood pressure, then to be consistent we must be sure to tell them not to cough, sneeze, or have sex as well.
• Misconception 4:
  
  I don't feel I'm really getting a good workout unless I'm sore for several days after exercising.
  
  Fact:
  
  This myth is probably the toughest to eliminate. However, the bottom line is that muscle soreness indicates physiological trauma, and is believed to result from inflammation and microscopic tears in the elastic tissues surrounding muscle fibres. What soreness does give us is sensory feedback. As human beings we want and need knowledge of results. The soreness is through information that convinces us that we have indeed worked hard.
  
  Some personal trainers advocate that this trauma is necessary in order to develop muscle more effectively -- "No Pain, No Gain" mentality. In actuality, the continued effort to ensure such soreness induces what is known as overuse syndrome.
  
  The best rule of thumb is to increase exercise time or difficulty by 5-10% after every four to six workouts.
• Misconception 5:
  
  I know I've had a good workout if I sweat a lot.
  
  Fact:
  
  You should not gauge your workout by the amount of sweat you produce. Sweating is the body's cooling mechanism which reacts to ambient conditions, work intensity and individual differences.
• Misconception 6:
  
  I know I'm working in my target heart rate zone in aerobics class because we take our pulse in the middle and at the end of each class.
  
  Fact:
  
  Pulse monitoring is actually an inaccurate method of determining heart rate. Heart rates change with the slightest variation in movement effort and rapid arm movement can raise heart rate values without increasing cardiovascular output. In addition minimal movement increases in the leg and hip area can increase both the heart rate and cardiovascular benefit. A heart monitor is the key to truly quantifying an exercise program.
• Misconception 7:
  
  As an older adult, I can just garden for exercise.
  
  Fact:
  
  It's true that any movement is better than no movement. That is why gardening, since it involves a variety of movements, can be considered a positive step in the direction of physical wellness. The problem, however, is that the actual workload is unpredictable. The movements are random and the body is often in a vulnerable position, such as stooping to pull weeds, till the soil, or kneeling while planting. On the other hand, raking leaves could provide a more balanced workout.
• Misconception 8:
  
  When I feel tightness or slight pain during exercise I just keep trying to stretch the muscle out.
  
  Fact:
  
  Spasm or contraction of muscle fibre can be caused by a variety of conditions from electrolyte imbalance to overuse injury. Cramping is actually the body's own protective mechanism, signalling you to stop and limit further damage. Granted, some muscle cramps are minor and can be stretched out successfully in order to resume activity. However, if the muscle spasm cannot be relieved by one or two simple stretches, then you may be experiencing a precursor to an injury. Discontinue the activity, ice the body part and consult your physician.
• Misconception 9:
  
  If I lift weight I'll put too much stress on my joints.
  
  Fact:
  
  Actually the opposite is true. Joints become healthier with resistance training. Obviously, overloading a joint can lead to an injury. However, an appropriate prescription of resistance combined with prudent progression, controlled range of motion, and proper technique can be the best thing for any joint. Simple movement or articulation of a joint provides nourishment by way of increased blood flow to a joint. Furthermore, the resistance strengthens the connective tissue (e.g., ligaments and tendons) which maintains the integrity of the joint and helps to prevent injury. Joints without consistent resistance training are weakened and vulnerable.
• Misconception 10:
  
  As a woman, I don't want to lift weights because I don't want big bulky muscles.
  
  Fact:
  
  Don't worry, it won't happen. Women do not produce enough of the hormone testosterone for hypertrophy to occur. However, women can expect to achieve tone and definition from resistance training.
• Misconception 11:
  
  I always wear a weight belt to protect my lower back when lifting weights.
  
  Fact:
  
  A weight belt does actually help protect the lower back by compressing the abdomen and stabilizing the trunk. However, a weight belt shouldn¹t be worn for the entire workout because it can become a crutch when used during lighter weight lifting. The body should be trained to stabilize itself during the lesser intensities and the belt used only when additional stabilization is warranted.
• Misconception 12:
  
  High protein drinks will maximize my muscle size.
  
  Fact:
  
  Such drinks may add to your size, but it may not be all muscle. The average human body needs approximately 1 gram of protein for every kilogram of body weight. This roughly translates to 70 grams of protein for a person at 154 pounds. Athletes may sometimes require 1.5 to 2.0 grams per kilogram of body weight. The average American diet provides approximately 2.2 grams of protein per kilogram of body weight. The problem with over consumption is that while the proper amount of consumed protein is used by the body for protein synthesis, the excess is converted to fat and stored. Therefore, the girth of a muscle may increase, yet much of it may be from deposits of intramuscular fat.
  
  If a person is inclined to supplement their diet with additional protein, they should at least monitor their body composition regularly. Quantification of the weight lifting program should also be meticulous so as to try to isolate contributing variables.
• Misconception 13:
  
  If I stop weight training, the muscles I've developed will turn to fat.
  
  Fact:
  
  Muscle and fat are as different as wood and metal. One cannot become the other. However, curtailing a resistance training program may allow the developed muscle tissue to atrophy (shrink). The decreased muscle tone combined with new fat deposits, due to the lack of exercise, tend to give the appearance of muscle that has turned to fat.
• Misconception 14:
  
  I don't really need to lift weight or perform aerobics. I feel great with the flexibility classes I'm taking.
  
  Fact:
  
  Flexibility is truly a positive quality. However, flexibility does absolutely nothing for maintaining lean muscle tissue. You must strike a balance of aerobic work, anaerobic work or resistance training and flexibility.
• Misconception 15:
  
  I am really working on my flexibility. My friends even say I'm double-jointed.
  
  Fact:
  
  There is no such thing as actually being double-jointed. Hyper mobility is the most accurate term for those who seem to have created such flexibility in the muscles that the joints appear abnormal. Some tension in the connective tissue helps maintain the integrity of the joint. Swimmers and gymnasts, for example, run the risk of serious injury by over-stretching connective tissue beyond its normal state of extensibility.

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietician can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favourite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
   
   Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
   
   Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
   
   If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

• one slice of bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of cooked cereal
• 1 ounce of cold cereal
• 1/2 of a small bagel or English muffin (A deli bagel can provide can provide 4 or even 5 servings of a carbohydrate!)

• 1/2 cup of cooked vegetables
• 1 cup of raw vegetables
• 3/4 cup of vegetable juice

• 1 medium-sized apple, banana, or orange
• 1/2 cup of cooked or canned fruit
• 1/2 cup of fruit juice (orange, grapefruit, or cranberry, for example)

• 1 cup of low-fat or nonfat milk
• 1 cup of low-fat or nonfat yogurt
• 1 1/2 to 2 ounces of cheese

• 2 to 3 ounces of cooked lean meat, poultry, fish, or tofu or the equivalent
• 1 egg, 1/2 cup cooked dry beans (pinto, black, and navy are types of dry beans), or 2 tablespoons of peanut butter count as 1 ounce of lean meat

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