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The following dos and don’ts will help reduce of soreness and increase the effectiveness of
your workout:

• Do consult with your personal physician prior to starting an exercise program, especially if you are over 40 or aware of potential risk factors (heart disease, obesity, cigarette smoking, high blood pressure,osteoporosis).
• Do set realistic goals and objectives.
• Do exercise within your target heart rate zone.
• Do warm up and cool down properly.
• Do stretch after warming up and before beginning any workout program.
• Do stretch after completing your cool – down.
• Do drink plenty of water before, during and after your workout; if you wait until you’re thirsty, you’ve waited too long. Avoid caffeine and alcoholic beverages immediately before or after exercise.
• Don’t increase duration or intensity in large amounts in any given week. If weight training, don’t increase the weight you are lifting by more than five percent in any given workout.
• Don’t increase intensity and duration at the same time. First increase duration, then increase intensity for aerobic training.
• Don’t overdo it in hot and / or humid weather.
• Don’t work out if you don’t feel well. Listen to your body – it usually knows best.