There are many different theories on when one should stretch.  But, it is best to stretch either DURING or AFTER exercise.  During exercise and after exercise, your muscles are warm and are more pliable. Think of taking a rubber band and putting it in a freezer for an hour. When you take it out of the freezer and pull, the rubber band might break. So, it is best to stretch after your muscles are warm and hold each stretch for 20 to 30 seconds. 

Depending on the exercise prescription that the exercise physiologist gave you, you should do anything from 1 to 3 sets of an exercise. When you first start an exercise program, you might not be able to do more than one set of an exercise.

Like stretching, there are many different theories on when you should do cardiovascular exercise, but it’s going to depend on what works best for you. If you’ve tried strength training after your cardiovascular exercise and were too tired to complete your workout, you may want to adjust your routine.

All exercises should be performed at a SLOW and CONTROLLED speed.  Another important part of your resistance exercises is breathing.  Breathe normal during your exercises; DO NOT hold your breath. 

The difficulty of your workout will be dependent on how you feel. In order to reach your health and fitness goals that you have, try to perform each exercise and make it as difficult as possible, while still being able to perform the exercises safely and properly. Stop if you ever feel chest pains, pain radiating from the chest, difficulty breathing, or any other feelings of extreme discomfort. If you have any emergency health issues or concerns during your workout, notify the staff immediately.

It's common for people to overdo exercise when they first start by not giving their bodies enough rest. Rest is as an important component of your health as a fitness routine. Therefore, we recommend that you workout 3 to 4 days a week, with a day of rest in between your workouts.

This is a common question and concern for individuals beginning a fitness program for the first time. When we are not physically active for a long time, our bodies get used to our muscles not being active. Generally, the day after exercise, our muscles are stiff and sore from performing activities that they are not used to. To help alleviate this, perform movements without resistance to warm up the body and stretch your sore muscles out. After your body gets used to the regular activity, the soreness should subside considerably. If you ever have any intense joint pain, back pain, chest pain, or pain radiating from the chest, notify a staff member immediately.   

If you are already a member of the Galvin Health and Fitness Center, you may want to schedule a re-evaluation appointment to discuss your fitness goals with one of our staff experts who will revise or create a new exercise prescription for you and  make sure your exercise program is appropriate for your specific disability and goals. Re-evaluations cost $25 and can be scheduled by calling 312-238-5001.