Weekly Fitness Tip
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This Week`s Tip
Work out with a partner! Studies show that working out with a partner helps you stick to your program. It's harder to back out of a workout because you’d be letting down your partner.
Fuel up first. Grab a snack before you hit the gym, and it may actually help you slice off more calories in the long run. Shoot for 100 to 200 calories: Yogurt, a piece of fruit, natural peanut butter and crackers, or half an energy bar are all great choices.
Minimum 11 minutes of resistance training 3 days a week significantly improves resting metabolic rate which means losing weight. So stick to your fitness routine :)
Think quality over quantity the first rep and the last rep of an exercise should look the same in terms of form. If you can’t achieve this simply do fewer reps with perfect form or use a lighter weight.
The average 155 pound women burns about 211 calories in one hour of moderate intensity weightlifting.
We all know that strength training builds stronger muscles but it also increases joint stability by strengthening ligaments and tendons and a stronger joint helps to prevent injury and ease the pain of osteoarthritis.
Research shows that women do not typically gain bulk from strength training like men do because women produce 10 to 30 times less testosterone than men. You will however define and tone your muscles.
According to the British Journal of Sports Medicine, people who participate in consistent aerobic exercise for 6 months or more can actually reverse age-related brain decline.
Try to find time throughout the day to stretch. For more comprehensive stretching, plan a longer routine that targets major muscles after your aerobic workouts. That's when muscles are warmed up and pliable, which will make stretching most effective. If you do stretches before activities, make sure to warm up first for five to 10 minu...tes with walking or easy stationary cycling.
Supersets(pairing non-competing exercises together). Pick 2 exercises that don’t use the same muscle groups, such as dumbbell chest press and dumbbell row. Do eight reps of one exercise then immediately followed by 8 reps of the other exercise. Follow the combo up with a one minute rest. This allows your pressing muscles to rest while your rowing muscles work. This helps you build muscle and strength.
12/06/10
11/29/10
To work your glutes and abs, try jump squats. Stand with your feet about shoulder width apart, heels pressed firmly into the ground. Lean down, bending at the knees, and explode upward in a jump. Land as softly as possible, immediately lowering back down into a squat and repeating the movement.
11/22/10
Maximize your time at the gym!
Doing upper body exercises while holding a lower-body position will work more muscles with each move and save you time at the gym. Try lowering yourself into a squat and hold there while you do lateral raises or curls.
11/15/10
Don’t Skip Breakfast to Cut Calories
When it comes to cutting calories, breakfast is often the first thing to go. But research suggests that people who are successful at losing weight and keeping it off eat breakfast on a daily basis.
In a recent study of 3,000 people who had lost 30 pounds or more, only four percent said they never eat breakfast every day. Eating breakfast help people manage both their hunger and food intake throughout the day. As well, eating breakfast gets your metabolism revved for the day.
11/08/10
Weight/Reps
If you can do the maximum number of suggested reps (usually 10-12) without feeling fatigued, add pounds (10-15 percent at a time). If you can't complete the minimum number of suggested reps (usually 8), lower the weight in 10 percent increments until you can. Your last couple reps should always feel tough, but doable.
11/01/10
Need to know Gym Lingo
Work in: To alternate sets with someone on a piece of equipment. If someone is using a machine, you may ask to "work in." It's most efficient on machines with weight stacks because you can change poundage simply by moving the pin to another hole. If you have to load plates on and off, it's better to wait until the user is finished.
Super setting: Doing two or three different exercises without resting between sets.
Circuit training: Doing an entire "circuit" of exercises with little or no rest between sets, then repeating the circuit. Circuits are great because they save time and let muscles recover as you work different muscles. However, you probably won't progress to lifting more weight unless you do multiple sets of an exercise.
Split routine: A strength program in which you work some muscle groups on one day and others another day.
Isolate: To single out a particular muscle group.
Hypertrophy: Simply, an increase in muscle size.
Recruitment: The portion of a muscle that's stimulated during a particular exercise.
10/25/10
Just do it.
If you feel you are too tired, or are not motivated to work out today. Try jumping on the treadmill for just 10 minutes, after the 10 minutes passes you will most likely want to keep going. Sometimes just getting started is one of the biggest hurdles once you push pass the beginning the rest is a breeze.
10/18/10
Create mini-milestones
Though you may have a goal in mind, setting smalls along the way will help you get to our ultimate goal. Say your goal is to lose 20 pounds, focus on losing 10 pounds to start, once you have accomplished this, the next 10 lbs doesn’t seem quite as far out of reach. Concentrating on the small victories will keep you motivated along the way.
10/11/10
Get some rest!
Too little sleep (consistently under 6 hours) can raise your risk of diabetes, obesity, depression and heart disease according to the U.S. based National Sleep Foundation. Try and get the recommended 7-8 hours every night.
10/04/10
When are you too sick to workout?
As a general guide follow the “neck rule” If your symptoms are “above the neck” runny nose or stuffy nose, sneezing or sore throat- your ok to workout. If your symptoms are “below the neck” chest congestion, coughing, aching muscles or upset stomach- postpone your workout until after these symptoms are gone. Once you start to feel better keep the exercise sessions short until you are fully recovered. Remember to be courteous of other gym goers, and stay home if you are still contagious so it isn’t spread to others.
09/27/10
How long should I keep shoes?
Replace them about every 400 to 500 miles, but periodically examine shoes for wear-don't wait for holes to appear. The outer edge of the heel and under the toe where you push off are the first places to show aging. Keep a second pair of shoes on hand, and alternate the days you wear them to help them last longer. It allows compressed areas to spring back to shape.
09/20/10
Stability Ball Push Up
Kneel in front of a stability ball, and place your hands near the top. Contract your abs to keep your body still, and perform 12 push-ups by bending your elbows and lowering your torso toward the ball. Move slowly and use your core strength to keep the ball from rolling away as you complete the move. Do not allow your body to wobble from side to side. Perform 3 sets.
09/13/10
After an hour of physical activity, here’s what your body needs for nutrition.
Fluid: Replace what’s lost through sweat. Use foods that are full of fluids (fruits, salads, soups) or fluid alone. Ideally you should drink water before and during exercise, too.
Carbs: The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hourlong workout. “If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles,” says sports nutritionist Jackie Berning.
Protein: Contrary to popular belief, the amount of exercise you perform during a normal lunch break doesn’t increase protein requirements. But protein is satisfying, says sports nutritionist Nancy Clark, who recommends that exercisers include a little protein at each meal.
09/06/10
Warm up before your work out…
Your body needs 5 to 10 minutes to warm up to increase blood flow, wake up the nervous system and your body starts to use energy and oxygen more efficiently says, a sports physiologist and director at the Institute for Hockey Research in Calgary. Whether you go for a walk or jump on your favorite cardio machine, start off nice and easy and just get your body moving.
08/30/10
How long should you hold your stretch?
A basic static stretch (holding the pose for an extended period) should last about 30 seconds. If you stretching for anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue, do not hold for too long or you will risk injury. Remember to stretch major muscle groups 2 or 3 times per week.
08/23/10
Elliptical Trainer
Change up your elliptical routine. After 4 minutes at a steady pace, set the resistance to 8 and do 4 strokes forward, then 4 strokes backward, repeating for 2 minutes before returning to your original pace for another 4 minutes, Every time you change direction, you work your core to maintain balance.
08/15/10
Build your endurance.
Doing lower intensity cardio activity for 45 minutes to an hour or more once a week will help you burn more fat and calories and make each of your shorter more intense cardio sessions a lot more enjoyable because you're not constantly gasping for breath. Depending on your current level, "long" may mean 30 minutes-or 90. Just start with the longest duration you're currently capable of completing and gradually build from there by adding 5 or so minutes each week.
08/09/10
The benefit of indoor running for beginners...A treadmill "pulls" the ground underneath your feet, and there is no wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option people carrying a few extra pounds or are injury-prone and want to decrease impact. If you wan to simulate the effort of outdoor running, set the treadmill at a 1-percent incline.
08/02/10
Make an appointment with yourself- At the beginning of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 12-16 workouts. If any are left undone at the end of the month, tack them on to the next month. This way if it is a scheduled appointment which you are accountable for.
07/26/10
Variety is the key to a great cardio workout. The human body responds to variety, so your fitness improves when you avoid stagnant workouts. Try using three different heart-rate training zones for your cardio: low intensity (65 to 75 percent), medium (80 to 85 percent), and high (90 to 95 percent). The first zone will help with recovery, the second improves your endurance, and the third zone increases your power output and speed. The result: You'll go faster, longer. To figure out your heart rate zones ,subtract your age from 220 to estimate your maximum heart rate, and multiply that number by the percentage.
07/19/10
Charley horse cramps are often triggered by dehydration and mineral deficiency (often sodium, potassium and magnesium) To prevent charley horse cramps, drink plenty of fluids throughout the day, eating high-potassium foods such as Bananas and oranges. Stretching your calves also helps. If you wake up with a cramp, walk around for a few minutes, massage the area, and then stretch.
07/12/10
Make sure you have a plan!
Many people waste time trying to figure out what exercises to do. Go in with your workout mapped out. As you're on the way to the gym, decide if you're going to do Weights. If so, decide if you want to focus on certain muscle groups or work on your whole body. If you are going to do cardio decide which machine, how long and at what intensity? By mapping out a plan you will waste less time and are more likely to enjoy your time at the gym.
07/05/10
Skipping is an excellent cardiovascular workout. Skipping for just 20 mins can burn up to 250 calories and is lower impact than running. Continuous skipping is great for both upper and lower body muscles targeting the calves, thighs, bottom and shoulders helping to keep these areas toned. Sixty to seventy turns per minute is a good pace to start with. Remember to jump of softer surfaces if possible eg. Wooden or rubberized floor over concrete.
06/28/10
How to do a Proper Bicycle crunch
Lie on your back on a mat with knees bent, feet on the floor, and hands behind your head. Make sure your lower back is pressed against the mat. Tighten your ab muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (don’t put your legs on the mat).
Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg; that’s one rep. Continue to move continuously, as if pedaling a bicycle. Do 3 sets of 15 reps 2-3 times a week.
06/21
Tips for a better Run
Relax while you run- Tension in your arms, shoulders, neck, and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.
Breathe- Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don't let your breathing get shallow.
06/14/10
Workout for your Metabolism
As we get older, especially after the age of 30, we lose half a pound of muscle mass each year. That translates to a .5 reduction in basal metabolic rate, which means you’re burning fewer calories even at rest. Strength training will keep your metabolism going strong.
06/07/10
Don’t over work your abs
Many people work their abs every day, hoping for that perfect 6 pack. Don’t over train, Treat your abs like other skeletal muscles and work them every other day for best results. Do two or three different exercises, with two or three sets of each. Do your ab exercises slowly and to the point of fatigue.
05/31/10
Make sure the weight you choose is just right
When you work out with weights that are too light, you won't see improvements in strength, tone or bone density. If you use weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to engage additional muscles, for instance, using your entire body to complete a biceps curl, this cheats the targeted muscles out of a good workout.
For moderate strength building, perform 8-12 repetitions per set, choose weights that are heavy enough that you struggle through your final few reps, but not so heavy that you complete the rep by forfeiting proper form. If on your last rep you feel as though you could perform another one, increase the weight by 5-10 percent. You may find that when you've significantly increased the amount of weight you're using, you'll need to do fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep. Don't fret: Lifting to fatigue will not leave you with monstrous muscles.
05/24/10
Are you resting between workouts?
If you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained. You're also likely to burn out on exercise.
To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (20 minutes) with longer, easier days (40-60 minutes). Don't go all-out more than a couple times a week. Remember the more intensely you train, the more time your body needs to recuperate. It's a good idea to do a couple of tough workouts and take 1 day completely off each week. For strength-training , take at least 1 day off between sessions that work the same muscle group.
05/17/10
Tips for proper Abdominal crunches
Avoid having your feet held down, unless you want to work your hip flexor muscles. Don't jerk or twist if you are a beginner. Remember to breathe throughout the exercise. Curl up with the shoulders, then the upper back and finally the lower back. Bring the torso up no more than 30 degrees; hold momentarily then lower the torso. Clasp hands behind your neck just to support the weight of the head, but don't pull on your head while doing the exercise. Keep your chin off your chest, aim to keep your upper spine straight, looking up to the ceiling not your feet.
05/10/10
Don't forget to Monitor Your Progress
Many people keep a training log or diary, this is a great way to keep track of your progress, and also a motivator on those bad days. By looking at this log it will remind you of your efforts so far, and encourage you to not let them go to waste.
05/03/10
A study took place to show the benefits of high intensity interval training, known as HIT. The research was conducted by McMaster University, Ontario, Canada. High intensity interval training involves a cardiovascular exercise like running or cycling at almost maximum effort for one minute and then resting for 75 seconds. This cycle is repeated approx. 10 times. HIT is a time-efficient but safe alternative to the traditional types of moderate long term exercise design to build endurance.
In the study, volunteers rode an exercise bike for intervals of just 60 seconds while peddling hard enough to get close to their maximum heart rate.Tests afterwards showed that their muscles had improved as much as if they had been involved in endurance training.
04/26/10
It is important to get exercise whenever you can, whether it's morning, afternoon, or evening, but by starting your morning with physical activity, you set the day's pace. You get your exercise in before you allow yourself to let other priorities take over.
When you exercise in the morning, it kick starts your metabolism and keeps it elevated for hours allowing you to burn calories all day long. Exercising in the AM also keeps you energized the whole day because of the increased intake of oxygen and circulation of blood in your body.
Research has proven that people who exercise in the mornings tend to be the ones most consistent in their fitness regimes and diets.
04/19/10
To Improve your golf Fitness,the two areas to focus on include core strength and flexibility. Your Core muscles are the powerhouse and the foundation of your golf swing. Therefore proper conditioning will truly make a big difference in the power you get from your long shots.
Good core strength also gives you more endurance so your short game is more precise, and controlled.
04/12/10
The scale doesn’t always reflect your efforts right away.
Muscle is denser than fat and takes up less space; therefore your clothing may fit better but nothing has changed on the scale. Muscle also weighs more than fat does, so if the scale stays the same or even increases a little… be patient. After about 8 weeks you should notice a loss in both the inches and pounds.
04/05/10
Don't skip breakfast. Research shows that the most successful "losers" never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.
03/22/10
Don’t Neglect your core Muscles
Core exercises improve your balance and stability
They train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
Strong core muscles make it easier to do most physical activities, everything from swinging a golf club to Reaching a glass down from the top shelf or bending down to tie your shoes. If you have weak core muscles you are more susceptible to poor posture, lower back pain and muscle injuries.
03/15/10
Next time you’re at the gym why not try the rowing machine
Don't overlook this humble piece of equipment. The rowing machine can help to develop your back, arms, legs, and core. As you position yourself in the seat, make sure you sit erect and keep your abdominal muscles tight. Grasp the handles and pull back at the same time you push off with your legs. Maintain good posture during your workout to burn more calories. Try rowing for twenty minutes and make sure to stretch your entire body after the workout. Use the rower three to four times a week and you'll begin to see the changes within your body in just a few weeks.
03/08/10
Did you know? The fiber and protein in nuts help make you feel full for longer, so you are less hungry and eat less often.
Studies have consistently linked nuts to a reduced risk of heart disease. According to a studies eating about 2 to 3 ounces of nuts most days of the week, in particular almonds, pecans, peanuts and walnuts may significantly lower total and LDL ("bad") cholesterol. In some cases, nuts have been shown to increase HDL ("good") cholesterol.
All nuts are rich in vitamin E, magnesium, protein and fiber butthe following types are recommended:
Pistachios are high in cholesterol lowering plant sterols and have more potassium than most nuts
Almonds are richest in vitamin E and calcium
Walnuts are richest in alpha-linolenic acid, a heart-healthy omega-3 fatty acid.
Cashews are richest in copper and zinc
Brazil nuts are the best dietary source of selenium. Just one medium nut a day supplies all you need
03/01/10
Exercise Autopilot- not a good thing!
You do the same thing each and every time you exercise, same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted. A plateau occurs when your body adapts to your routine and weight loss stops. It is frustrating but totally avoidable.
To avoid the plateau, Increase your workout pace and increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.
02/23/10
A study of 62 healthy men and women between the ages of 60 and 83 revealed that six months of resistance training increased bone density in the hip area.
By the end of the study, subjects were generating more bone than they were losing, which could help deter the development of osteoporosis.
Those who engaged in high-intensity exercise (using greater resistance) demonstrated the most improvement, and the leg press, overhead press and some back exercises appeared to have the most impact on increasing bone density.
02/15/10
Lift Weight to Lose Weight!
A new study confirms what many discovered long ago - strength training plays an important role in ridding the body of extra weight.
Yes, aerobic exercise burns calories, but the body’s metabolism quickly returns to pre-exercise levels, usually within 30 minutes.
Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning up to two hours after the workout is completed.
Researchers suggest combining aerobic exercise with regular strength training for maximum benefit.
02/08/10
People who work out alone are less challenged, less accountable and typically see fewer results. It makes sense doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
The best way to avoid injury and to see results is to partner up, encourage your friends to join you at the gym or better yet work with a trainer.
02/01/10
Regular exercise is one of the best ways to combat daily stress.
Researchers at the University of Texas, Houston, asked 135 college students to fill out questionnaires to gauge their daily stress loads along with their moods, physical activity and overall health.
Those who reported exercising less often experienced 37 percent more physical symptoms and 21 percent more anxiety during periods of high stress than those who exercised more frequently.
Exercise, it seems, offered students a temporary respite from their problems, a period of rejuvenation before returning to the pressure of daily stress.
01/25/10
Even if you've got a great workout program, you still need to vary your moves every few weeks. The longer you stick with an exercise program, the more efficient your body becomes at doing it. You end up using less energy and burning fewer calories, and you won't achieve the results you are after. Research shows muscles can adapt in as few as four to five workouts. So if you’ve run out if ideas for your workouts make the investment in yourself and see a personal trainer. Your new body will thank you.
01/18/10
The slower you lift the faster you lose!
Taking 3 seconds to lower a heavy weight can boost your metabolism for up to 72 hours after your workout. The reason behind this is simple, if you focus more time on the negative portion of the exercise it causes the most damage to the muscle(remember it is these small tears to the muscle fibers which result in a stronger muscle), the repair process in turn, elevates your resting metabolism!
01/11/10
Exercise is good for the brain!
A vigorous workout triggers a cascade of positive changes in the brain from feelings of euphoria to improved memory. Stay active can delay the onset of age associated neurodegenerative disorders such as Alzheimer’s says Arthur Kramer, PhD., a professor of neuroscience at University of Illinois.
01/04/10
Think Total Body
Your muffin top may be the main motivatiion for hitting the gym, but it's a mistake to attack just your least-favorite assets. Spot-reducing exercises simply don't work. Full-body workouts burn fat more efficiently because they build more lean muscle mass, which in turn burns more calories per day. Wouldn't you rather get rid of all your jiggle?
12/28/09
Eat after you exercise, even if you don’t want to.
Rigorous exercise stimulates the fight or flight response, the stone-age survival mechanism that gave us the ability to battle predators or run away from them. This response also stalls digestion, which is probably why the idea eating after cardio doesn’t seem so appealing. But you do need to refuel after a workout. Try something small like a banana or other fruit and if you just aren’t hungry at all, at least have some protein powder and water or a glass of non-fat milk.
12/21/09
Squats target abdominals as well
When Canadian researchers measured abdominal-muscle activity during several popular exercises, they determined that squats work your core harder than many ab and lower back exercises. The heaviest weights stimulated the most muscle however even lightweight sets targeted the muscle intensely.
12/14/09
Healthy Holiday Tips
Eat something healthy before you go to a holiday party. Skipping meals before you go will only lead to over-doing it at the buffet table. Eat regular healthy meals and snacks during the day so that when you arrive at the party you aren't devouring every high-cal, high-fat item in sight.
Slow down when you eat to give your brain the 30 minutes it needs to process and let you know you're full!
If you end up overdoing it, don't use the old "well, I've blown it, so I might as well enjoy" excuse to throw out all of your good intentions. Get back on track the next day with healthy meals.
12/07/09
Don't be a workoutaholic.
Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. "At first, your muscles aren't ready to do a lot more than they were doing before--they're ready to do a little more," says Richard Cotton, M.A., chief exercise physiologist with First Fitness Inc. in Salt Lake City and a spokesperson for the American Council on Exercise. "You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom."
11/23/09
Add some stability to your workout.
Using devices like the BOSU and balance balls during your workout build muscle strength better than floor exercises. Balancing requires your muscles to adjust continually, which builds strength. So next time your at the gym, try doing bicep curls while standing on top of the BOSU or try a set of squats with either the flat or rounded side up.
11/16/09
Keep Hydrated!
Drink plenty of water especially during cold season, to keep your immune system strong. Water helps keep mucous membranes moist enough to combat the viruses they encounter. Dry mucus membranes are a breeding ground for infection. The average body is made up of 52% water, and inorder to keep your organs functioning you must keep hydrated. Drinking water also helps your body to eliminate waste products. Minimum water comsuption for adults is about 2 litres per day. Did you know that 37% of people have a weak thirst mechanism and is often mistaken for hunger.
11/09/09
Target large muscles before smaller muscle groups
Did you know that it is best to work out large muscles before small ones? Larger muscle groups such as your chest and back require more work to fatigue than triceps or biceps. Exercises such as the chest press, though it is targeting your chest, also involve smaller muscles such as the triceps and shoulders. If these muscles had been worked prior to the exercise they would fatigue a lot quicker than the larger ones making it impossible to make the most of the exercise.
11/02/09
Pregnancy and Excercise
Do not think that just because you are pregnant it means you have to stop exercising. Before you exercise during pregnancy, always check with your doctor. Once you get permission, you will find that leg extensions, standing curls, and other exercises can be done easily and simply. You may have to be a ittle creative with your workout to find the exercises that suit your new body. If you are not sure what to do ask a personal trainer to set you up on a prenatal program.
10/26/09
Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work is has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and your mind clears itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it during your workouts and throughout your daily routine. Usually between six and eight hours a night is appropriate.
10/19/09
Fitness and Stress
Stressed? Go work out. A fitness program helps take your mind off the car payments, the boss, the kids, and in some cases the fate of the free world. People with high levels of health and fitness who experience high stress have less sickness than other people with similar stress levels whom do not work out.
10/ 12/09
Keep note of the following suggestions to decrease your chance of injury:
Maintain good posture: Incorrect posture can easily lead to injuries. If you start to lose your posture, stop the exercise and reposition yourself.
Listen to your body: Exercising should challenge your muscles not hurt you. Remember to leave a days rest between muscle groups to allow for proper recovery.
Always warm up: The muscle groups should be warm before every strength training session. To do so, hop on a treadmill or bike and get your body moving.
Always stretch: It is important to finish your exercises with stretching. This will help to decrease muscle soreness after your workouts.
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