Designing a Safe Exercise Program

Defined

• Set realistic and attainable goals (see below)
  
• Commit to long term lifestyle changes
  
• Increase calorie expenditure and modify caloric intake based on nutritionists recommendations
  
• Consult a physician before beginning an exercise program
  
• Consult a certified exercise specialist who can design a safe exercise program specific to your needs and goals

Goal Setting

• Desired objective: short term and long term
  
• Consider cardiovascular risk factors: weight, blood pressure, cholesterol, stress level
  
• Set personal target/goals
  
• Attainable plan of progression: conditioning, improvement and maintenance

Injury Prevention

• Always do a proper warm up and cool down when performing an exercise listen to your body, do not work through "pain", if it hurts then you may be doing something wrong i.e. poor form or the weight is too heavy for you. Get advice from an exercise specialist
  
• Avoid using too much weight which will lead to poor form and increase risk of injury
  
• Get proper hands on training before beginning an exercise program
  
• Be aware of signs and symptoms of over training

Treatment of Minor Injuries (R.I.C.E.)

• Rest
  
• Ice
  
• Compression
  
• Elevation of the injured site

When to see a physician

• Pain does not subside after R.I.C.E.
  
• Pain develops into a chronic condition
  
• Shortness of breath or dizziness
  
• Consult a physician if pain results in a joint or does not subside with moderate rest