Do's and Dont's during exercise

Do

• Write down your fitness goals.
• Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
• Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
• Always warm-up before your workout and cool down afterward.
• Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
• Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
• Work out with a friend. You’ll help motivate each other.
• Drink plenty of water before, during and after your workouts.
• Start small. Aim for just 10-15 minutes of exercise when you're just starting out.
• Take less weight and don't do reps very fast. 
• Take 2 mins break after every exercise.

Don’t

• Over-train. Your body needs time to recover in between workouts
• Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with the energy you need to get through the day.
• Skip stretching. Do it after every workout.
• Skimp on sleep. It'll give you the energy you need to focus on your exercises.
• Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight--you’ll set yourself up for disappointment.
• Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
• Work out randomly. Work out on a consistent schedule to maximize the benefits and help you form the habit.
• Give up. Consider talking with a friend in times of discouragement.
• Forget to reward yourself on occasion. Just don't use food as your rewards.