Maintain proper muscle balance

Frequently we neglect specific muscle groups at the expense of others, and this relates an imbalance.    This often contributes to muscle injuries.   An aerobic program combined with a good weight-training program should result in good muscle balance.

Listen to signals from your body

Most people pay close attention to some signals from their body but completely disregard others. If you experience tightness or pain in the chest and you feel faint  or light-headed, you would probably stop exercising immediately and seek medical help to find out the extent of the problem.

On the other hand, many people who are constantly fatigued and/or experience nagging muscle injuries will continue exercising and disregard these signals. These signals are your body/s way of telling you that something is wrong.  You need to also find out what is causing the problems.

Vary your workouts

Since most muscle injuries are caused by overuse, if you are prone to muscle injuries or want to try to avoid them, you may need to vary your activities when you work out on consecutive days. Include non-impact activities such as swimming and bicycling on alternate days.

STICKING WITH YOUR PROGRAM

Several different studies show that 60% or more of adults who start an exercise program drop out within the first month. You must be patient. It will take some time to develop your fitness level to the point where you function most efficiently.  When you have achieved an optimal level of fitness, you should feel so mush better that you will need little or no motivation to continue.  Achieving this mush has involved a lot of hard work and discipline, and you should be proud of your accomplishments.  However, it is very important to continue to exercise on a regular basis to maintain this level of fitness.   Exercise must become a lifetime commitment.  By now you will realize that the benefits far outweigh the effort.

譯文:

維持適當的肌肉平衡

我們時常因為其他肌肉的運動，而忽略特定的肌肉群的運動，而這會造成肌肉發展不平衡。這時常會造成肌肉傷害，有氧運動計劃可整合有良好的的重量訓練運動計劃，可藉此達成良好的肌肉均衡發展。

聽取來自你身體的信號

大多數人會注意到來自身體的一些信號，但卻完全加以忽略。假如您出現有胸部肌肉緊縮或胸痛，而感到暈眩或頭暈時，應立刻停止運動，且就醫找出問題的嚴重的程度。

在另一方面，許多持續感到疲勞和/或有肌肉傷害的人，應持續運動，且忽略這些信號。這些信號即告訴你身體有某些地方出問題，應找到問題的原因。

改變運動的動作

因為某些肌肉傷害是過度使用所引起，假如你容易受到肌肉受傷或想要避免肌肉傷害時，在持續運動期間時，即需要改變運動的動作內容，包括非衝擊性的運動內容，如每日變換游泳和騎腳踏車的內容。

確實遵行計畫

許多不同的研究即顯示，60%或以上成人，開始運動時，在第1個月即會放棄。你必需有耐心，這需要某些時間來培養你的體適能，以達到肌肉功能最高效率的發揮。在達到最佳的體適能時，即應感到更舒適，因為無需或只需一點體力即可持續運動。也達成這樣的程度，需要更多的努力和自律，而且你將會以自己的成就為傲。但非常重要的是，要定期持續運動，以維持相當程度的體適能。運動應成為終身的承諾，到目前為止，你該了解這樣的好處即遠勝於付出的努力。