1. Sleep well
Have a good night sleep prior to the gym session. Do not insist on having your gym work out if you did not have solid sleep during the previous night. It will turn out to be a very miserable experience. In some patients, they experienced dizziness and collapse as they worked out.
2. Take your vital signs and take your medicines
Take your vital signs before you engage in gym exercises, much more if you have a history of hypertension. Take your medicine(s), and never start your work out without having normal blood pressure.
3. Eat full meal
Take a full meal before the gym session, but not too heavy. Hypoglycemia (significant reduction of sugar in the blood) could happen to you when you engage in physical exercises without a full meal. This will be more pronounced if you are a diabetic, and you have taken your anti-diabetic drug(s). To avoid this, have a full meal, but not too heavy, that you might also suffer from indigestion.
Have adequate hydration. One of the signs of inadequate hydration prior to working out is that you do not sweat that much even if you have been working out for some time. Review your hydration; if your assessment reveals that seemingly you failed to take in adequate water, hydrate yourself. Stop from time to time for hydration. As stated previously, hydration is very important. Even if you have not yet felt the feeling of thirst, stop periodically in your work out, and take in the much-needed amount of water.
Do stretching exercises prior to the gym session. Every gym session starts with stretching exercises. Failure to do so will lead to having unwelcome consequences as one of which is pain in joints and muscles. To avoid injuries, stretching exercises have to be done prior to engaging in a more strenuous physical exercise(s).
6. Increase intensity
Gradually increase the intensity of your gym exercises. The intensity of the gym exercise(s) must go up gradually and not abruptly increasing it with the wrong frame of mind that it is good for you.
7. Start from previous level
Always remember the previous level(s) of your gym exercises and start your day’s work out from that level(s). The fore stated advice is true if you have been having regular physical exercises. For instance, if you are doing your gym exercises three times a week, with each session lasting for 1 hour, and if you are doing it religiously and faithfully, then the advice as stated in the above holds true. However, if you missed your gym routine for around two weeks or longer, then you need to start from the lowest level(s) that your body can afford, and then go up gradually. Missing the gym routine for so long leads to losing your fitness, and the level(s) of starting point needs to be lowered correspondingly.
8. Choose the right form
Observing the right form in doing physical exercises, such as strength training, is necessary, in order to avoid injuries. All Powertec Fitness machines have instructional videos and posters available, though you will need to consult with a professional before beginning any exercise regime. A professional trainer will be able to show you proper form and guide on a plan that will work for you and your particular needs. With proper guidance, injuries can be prevented.
9. Gradually tone down the gym session
Do not stop abruptly from your work out. If you have been using the treadmill for around 30 minutes, and if you want to stop, do it gradually.Gradually shift to the lowest rates, and give yourself around five to ten minutes for extended walking in the treadmill before you finally alight from the machine.
10. End-up by stretching exercises
To close your gym session, do the stretching exercises! It may appear as very unnecessary part of the work out; but if not done, some unfavorable outcomes, like muscular and join pain, may be experienced.