There's plenty written about various techniques of motivating yourself into eating well and performing physical activity on a regular basis, and particularly in the winter months when the days are shorter and outside temperatures are less pleasant. It's definitely important to be able to foster good habits for the rest of your life, and to ensure that that initial motivation becomes a way of being — but how do you know when it's time NOT to go gung-ho on that hectic exercise regime? We take a look.
SORE OR STIFF MUSCLES
If you've done a hefty leg work-out at the gym, or have just run for the first time in four years, the chances are that your leg muscles are going to ache the day after. This is not the time to embark on a half marathon. Part of creating lean and smooth muscles is the recovery time, when they physically mend themselves from the (necessary) stress you have put them under.
The solution?
Work your muscles in different body groups. That is, for one session, focus on your arms and back; the next session, focus on your lower body; the next, the chest and abdominals. This way you are giving your muscles time to recuperate while still keeping the momentum of your exercise routine. Don't forget that chest, arm and back work-outs often involve using some of the same muscles, so try not to do these on consecutive days. Some people who are in training also swear by protein powder for protein shakes, as the protein can help to build and maintain strong muscles. But the real solution is simply to give your muscles a break while they recover.
COLDS AND FLU
Exercise is a silly thing to do if you have a viral infection, even if you feel like it. Your breathing is impaired, you are weaker and therefore more prone to injury, you risk worsening the infection and you also risk spreading your lurgie to other people who are exercising. Serious damage can be done through dizziness while exercising, and particularly while exercising with weights or on a treadmill. Equally, it is possible that your infection may cause myocarditis s inflammation of the heart muscle. In rare cases this may even lead to cardiac arrest.
The solution?
Don't exercise! Stay in bed, take whichever cold and flu remedies are necessary to help you get better and keep warm. Exercising while you're ill may actually delay your recovery and prevent good work-outs for longer than if you stayed in bed. Don't worry about losing your motivation: once you're fit and well again, you'll be bursting with energy — and you'll be armed with the knowledge that because you got your routine going once, you'll be able to do so again. It's frustrating, but use the time to do more house-bound activities such as reading, watching that DVD you've been meaning to watch for ages or cooking up a storm in the kitchen.
PREGNANCY
Pregnancy more than ever is a time for increasing your health, so don't use it as an excuse to sit down for nine months. Many experts now conclude that in the first trimester it is possible to do almost any sporting activity that the mother was experienced in before her pregnancy, but in the interests of your safety and that of your child, go to your GP and make sure that all is well. Many mothers-to-be feel more comfortable avoiding high-impact sports such as running, as well as lifting heavy weights. Don't forget, as well, that what is possible in the first trimester simply isn't in the second and third trimesters, as your baby's weight increases and your mobility decreases.
Many experts now conclude, however, that mums who exercise throughout their pregnancies tend to have quicker and easier labours, and their recovery times are less than mums who have done no exercise during their pregnancies. This said, pregnancy is not the time to start a regime if you have never really exercised before.
The solution?
Consult your doctor about what is and isn't possible for you in your pregnancy and, when you do exercise, stop immediately if you don't feel good or if you have any pain or discomfort. You might want to consider buying a heart rate monitor for yourself, and wear it during exercise to make sure that your heart rate does not exceed the maximum recommended for the trimester you're in. Swop to low-impact activities such as walking or stationery cycling, and consider joining an exercise class that is designed especially for pregnant women. There you can benefit from the trainers' wealth of experience and also meet other mums-to-be, helping you with the biggest mental change of your life as well as with your fitness.
LONG-TERM CONDITIONS
In general you will know if you have been born with a limiting condition, such as a scoliosis or arthritis. Other conditions may develop later in life. Pay attention to shortness of breath, stiffness and pain, and visit your doctor if anything seems to be amiss. Exercising can make you more aware of your body in the first place, allowing you to pick up on things that might otherwise go unnoticed.
The solution
Medical advice on exercise will of course depend on your exact condition, but activity may involve avoiding high-impact exercise such as running and relying more on activities such as swimming, that can help to support joints and muscles instead of placing them under stress. Your doctor may be able to refer you to a physiotherapist; alternatively you may be in a position to consult a qualified personal trainer who can devise a training plan that's specifically tailored to your needs. Don't forget that training plans need modification every few months so that your body can gain maximum benefit from the exercise you are undertaking.
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