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Resolve to avoid injury when exercising this year

Of the millions of New Year's resolutions made each year, perhaps none is more repeated than the resolution to get in better shape. Each year, millions of people resolve to shed a few extra pounds or simply get healthier, with varying degrees of success.

According to certified fitness trainer Joy Sarbou-Jubert, owner of Global Fitness and Martial Art Club in Champlain, for those aiming to lose weight, cardio workouts and weight training should be done at least three times a week for an hour to an hour and a half each day.

"Otherwise if you do less than that, honestly you're not going to see anything happen," she explained.

One of the ways to ensure success is to exercise safely. Veteran athletes and seasoned professional trainers all note the importance of safety when it comes to exercise. Simply diving right into exercise can be a recipe for disaster, often leading to injury, especially for those people new to exercise or returning after a long layoff.

For those who have resolved to get in better shape this season, consider the following exercise safety tips.

• Don't push it. The body responds differently to exercise as it ages, and many people who were once exercise afficionados but stopped regularly exercising could likely make the mistake that they can still exercise as hard as they did in their youth. However, pushing it after a long layoff is potentially dangerous and could result in a number of injuries. While you might one day be able to return to form, initially it's best to take it easy. Stop exercising immediately if you begin to experience any of the following symptoms:

- Dizziness

- Nausea

- Cold sweats

- Muscle cramps

- Pain or pressure in the chest (particularly left-chest

or mid-chest)

- Joint pain

• Maintain proper breathing or cease exercising if you can't. Whenever exercising, you should be able to walk without gasping for breath.

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