Brutal exercises for morning exercises for men. Dumbbell gymnastics Physical exercises for men 40 years old

- exercises aimed at improving health and providing a boost of energy for the whole day.

A warm-up in the morning is necessary for both women and men.

For last group collections will be discussed in more detail. effective exercises depending on the level of difficulty and age criteria.

The benefits of gymnastics at home in the morning for young and old

Charging has a beneficial effect on the performance of all systems and organs. Let's take a closer look at everything positive properties morning exercise:

strengthening muscle corset and straightening of posture, which in general has a beneficial effect on the appearance of a person. It will not be possible to achieve relief muscles with a single charge, but it is possible to give a more stable position of the vertebrae and prevent the occurrence of diseases of the musculoskeletal system.
strengthening of cardio-vascular system. Physical activity in the morning will prevent the occurrence of a number of cardiovascular diseases (vascular atherosclerosis, coronary disease hearts, etc.). Also, charging improves blood circulation in all organs and their systems.
Stimulate metabolism and improve morale. While doing physical exercises to pleasant music, the body produces a hormone - endorphin (or the hormone of happiness).

Interesting fact! It has been clinically proven that people who exercise regularly are less prone to depression and other mental disorders.

What and how to do to boost energy, maintain health and shape

The exercise includes exercises aimed at working out various muscle groups. The table shows a system that is suitable for both young people and older men, as well as the rules for its implementation.

List of exercises	Execution technique	Number of repetitions or holding time
Brush rotation	The fingers are clenched into a fist and rotate the hands.
Head rotation in a circle	At first, the amplitude of movement is reduced, and only as the muscles of the neck are worked out, the radius of the circle is gradually increased. You can put your hands on the area being worked out to control the amplitude of rotations.	1-1.5 minutes
Elbow rotation	First, rotate the forearms clockwise, then in the opposite direction.
Shoulder rotation	When performing rotations, only shoulder joints. It is important that the hands remain in a stationary position.
Pelvic rotation	Feet are shoulder-width apart, hands are placed on the lower back. Rotate the pelvis clockwise and counterclockwise.
Body tilt forward	Starting position, as in the previous complex. The body is alternately moved back and forth, with each movement increasing the amplitude of deviations more and more.	15 times each side
Body slopes to the sides	Make alternate tilts of the body to the left and right side holding hands on the lower back. You can complicate the complex by performing it with your hands clasped in a lock above your head.	15 times each side
Body twist	Hands are straightened in front of you and clasped with palms in the lock. Make body turns to the sides.	15 times each side
Squats	To work out the muscles of the buttocks and thighs, classic squats are suitable, which are performed from the position of the legs shoulder-width apart.
Body lifts	Take a supine position and slowly tear off upper part torso off the floor.

Important! At the same time, make sure that the pulse rate is at around 110-120 beats per minute. If dizziness, tinnitus, or “flies” appear before the eyes, the exercises should be stopped immediately.

The list of aerobic exercises include:

jumping rope;
running in place
step at a fast pace high rise knees;
active body tilts to the sides;
forward lunges.

The load during weight loss must be constantly increased.

Expert opinion

Evgeniy Kislitsa

Performing forward lunges can negatively affect the knee joints, especially when using weights. This is due to a significant load on the joint (especially cartilage). The first signs indicating that it is not worth resorting to the exercise or that it is necessary to stop its implementation are: discomfort in the joint, the appearance of a crunch and / or pain. In this case, it is recommended to contact an orthopedic traumatologist.

The best programs for any age at home

For example, jumping rope, active tilts of the body to the sides, lunges with legs forward are not suitable for people suffering from diseases of the musculoskeletal system and the cardiovascular system.

Up to 30 years old

A complex for men under 30 years of age should include basic exercises presented earlier. They are considered as preparation for other types of classes, more complex in terms of technique and requiring certain power inputs.

The list of additional loads for young people include:

Plank. During the workout, body weight is transferred to the elbows and feet. Stay in this position for 1-1.5 minutes. For trained men, you can complicate the exercise, for example, rely on hands and one foot or feet and one hand.
Pull-ups on the bar with a wide setting of the hands. Pull-ups will strengthen the muscles of the upper body and make the figure more prominent. Perform 5 pull-ups at a time for 3 repetitions.
Leg lunges with weights. The number of repetitions is 35 times for each leg.
Push-ups from the floor - 10 times in 2 sets. As you prepare, the exercise also becomes more difficult.

If a young man is in good physical form, then basic complex exercises (tilts of the body to the sides and forward, squats, twists) it can be performed using dumbbells or water bottles as a weighting agent.

Up to 40 years old

Men under 40 can also adhere to the basic, previously presented complex. However, at this age, you need to be more careful with weighting agents. People with poor physical training it is better not to use dumbbells at first.

To the list of additional exercises included in the complex, you can add:

Walking in place with simultaneous rotation of the hands (1 minute).
Squats with shaking the hands or moving the arms to the side (6-10 times in 3 repetitions).
Running in place with high knees or throwing feet back.

Basic exercises for men under 40 can be done at a higher pace. This will contribute to the development of various muscle groups, and reset excess weight in problem areas.

50-60 years old

After the age of 50, men should move away from exercising at a fast pace, as this can lead to injury and heart problems. At this age, it is allowed to use the basic complex, but all movements in it are done with a small amplitude in slow mode.

Morning work-out for men aged 50-60 includes the following set of exercises:

Walking in place with arms raised on inhalation and lowered on exhalation (1 minute).
Half tilts with a slightly raised head and arms spread to the side. The torso is parallel to the floor and slightly arched in the lower back. The number of repetitions is 6-8 times.
Smooth springy forward bends on inhalation and straightening of the body on exhalation. Legs at the time of the warm-up should be shoulder-width apart. It is extremely important to perform the exercise smoothly. Otherwise, you can get a severe injury to the spine or lose consciousness due to impaired cerebral blood flow.
Alternate jumps in place with a landing on the push leg - 10-12 seconds

Important! Charging for men aged differs from the complex for young people in that basically all the exercises in it are done in 1 approach. That is, the execution time of the complex is reduced. Pay more attention to breathing during the warm-up. Breathing should be smooth, the inhalation should approximately correspond in duration to the exhalation. After that, it is advisable to walk in place until the heart rate is fully restored.

After 60 years

For persons over 60 years old, the basic complex is partially suitable. At this age, rotations of the head, hands, torso and pelvis are allowed. It is better to abandon the classic squats and replace them with a semi-squat when setting the legs shoulder-width apart.

Especially useful for older men breathing exercises which includes coordination exercises:

walking in a straight line with eyes closed;
stand on one leg;
body tilts to the right and left, kneeling.

A useful exercise after 60 years is raising arms with alternating inhalations and exhalations. When lifting the upper limbs take a deep breath, when lowering - exhale.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage therapist. Two-time vice-champion and heavyweight champion of regional competitions in kettlebell lifting.

Important! Limitation of the ability to bend can be a manifestation of Bechterew's disease. In this case, you need to contact an orthopedic traumatologist as soon as possible.

Before warming up, do not drink water, it is better to just wash your face.
If possible, exercise in a ventilated area.
Choose comfortable clothes for classes from “breathable” fabrics that do not constrain and do not violate the processes of thermoregulation.
During the warm-up, breathe through your nose and exhale through your mouth.
Start the warm-up with the most simple exercises(rotations of the hands, pelvis, body tilts) and gradually move on to more complex ones (squats, pull-ups, push-ups).
Do not overload yourself with excessive physical activity, as this can be dangerous for the heart. Persons suffering from diseases of the cardiovascular system, the musculoskeletal system, it is recommended to coordinate a set of exercises with their doctor.

These exercises are not strictly required. They can be replaced by others, after consulting with a doctor or trainer

Pavel Smolyansky - coach of the Russian national track and field athletics team

The task of morning exercises is to adapt a person to the loads that he experiences every day, and to regulate the work of the heart. After a warm-up, it advises to take a short comfortable posture for relaxation. The approximate charging time is 25-30 minutes, but if a person is not yet 65 years old, then this time can be increased to 40 minutes a day.

G. Landry - personal trainer, author of programs for weight loss

Believes that morning exercises greatly contributes to weight loss. He notes several reasons why people need to perform a set of exercises in the morning: improving metabolism, getting a boost of energy for the whole day, stimulating the awakening of the body, keeping the body in shape, activating mental activity.

Ruslan Daudov, coach of the highest category, winner of the 1999 World Cup in karate-do

Men who, due to time or physical features cannot devote enough time to training in the gym, advises doing exercises in the morning that will help maintain the figure - push-ups, squats and abs with twisting of the body.

Useful video

Main conclusions

Charging for men in the morning is a procedure that has a positive effect on the performance of all systems and organs and allows you to keep your figure in shape. People under 65 can exercise up to 40 minutes a day without harm to health, after which it is better to reduce the workout to 25 minutes.

A list of standard exercises included in the male complex - rotations with brushes, torso tilts, circular motions pelvis, squats, twisting the body, pumping the press.

Persons under 30 are allowed to exercise at a faster pace with an increase in the number of exercise sets up to 4-5 times.

A taut figure is an essential attribute of a self-respecting man. No one is forcing you to become a bodybuilding fan, but keeping your body in good shape is a must. Morning exercises for men will help you keep in shape, which has numerous other benefits. useful properties. All you need for it 10-15 minutes per day and weights in the form of dumbbells. And the benefits that you get in the end are incredibly many.

Exercise for men is not just a formality, the need for which we have heard since Soviet times. This is actually an incredibly useful measure, and when performed correctly, it will give you the opportunity to get the following:

Simple exercises strengthen the muscular corset and will make the physique attractive. Charging, of course, is not enough to achieve serious results, but this is a good base load to maintain tone.
Thanks to charging, you can improve posture and ensure the correct position of the vertebrae, prevent the risk of hernia and many other problems.
Cardio is a great way strengthen the cardiovascular system, prevent a number of problems with it. Also, morning physical activity improves blood circulation.
And, of course, morning exercises for men are a great way. wake up in the morning, both physically and mentally. It charges with vivacity and energy, sets the right mood and helps to prepare for an active and productive day.

In the absence of contraindications, it will be useful to take a contrast shower after charging. This will help increase the effectiveness of exercises and improve their effect on the body and internal organs.

Charging for men on video

Morning exercises for men is a complex sports events, the implementation of which gives a boost of energy, provides an excellent mood for the whole day, helps to wake up faster and get back to work.

Morning exercises are essential element healthy lifestyle life and prevention various diseases. Regular workouts at home stabilize the autonomic system, improve blood flow, reduce the risk of obesity, help strengthen the muscular corset, and have a positive effect on a man's sexual activity.

Classes are available to absolutely everyone, since they do not require an equipped room and special equipment. Doing exercises at home allows you to save time and money on visiting sports complexes.

Where to begin

Charging will benefit your health if you take morning exercises seriously and adopt a few basic rules:

Develop a set of exercises for the morning. In this case, it is necessary to take into account the individual characteristics of the organism.
Give the body time to adapt. 7-14 days will be enough to get used to the new daily routine. It is better to start an alarm clock half an hour earlier. This will allow you to study at a calm pace, without being distracted by thoughts about the lack of time.
Do not start exercising immediately after waking up. During sleep, metabolic processes in the body slow down, the volume of circulating blood decreases, and the rate of heartbeat decreases. You need to help your body wake up. To do this, lying in bed, you can take a few deep breaths and exhalations, stretch, massage your hands and feet.
Exercise regularly. Over time, morning exercises will become a healthy habit.
Exercise outdoors whenever possible. If the training takes place at home, you need to open the window and ventilate the room. The room should not be too cold or hot.
Perform exercises in comfortable clothing that does not restrict movement.
Gradually increase the intensity of your workouts.
Alternate exercises for different muscle groups. Classes will not be boring if you develop several complexes.

Basic complex of morning exercises

The morning gymnastics program is developed taking into account the physiological capabilities, level sports training and the age of the man.

A sparing set of exercises is recommended for older men who have not previously been involved in sports. After 40 years, metabolic processes slow down, the risk of developing cardiovascular diseases increases, and the protective functions of the body weaken. Intense stress can cause a deterioration in health.

During the period of adaptation of the body to physical activity, it is necessary to perform morning exercises for 10-20 minutes, you can gradually increase the time to 20-30 minutes. It is important to apply the principle of load dissipation, that is, to consistently involve various muscle groups in the work.

Charging in the morning is a set of exercises that includes a warm-up, the main block of exercises and the final stage of training.

To warm-up exercises include:

head tilts;
brush rotation;
circular movements of the shoulder joints;
torso inclinations;
swinging movements of the hands;
rotation of the pelvis;
circular movements of the feet.

All exercises from the warm-up complex are performed calmly. Breathing is through the nose. The number of repetitions does not exceed 15-20 times. Light exercises will help warm up the body and allow a smooth transition to the main complex.

The main block of morning exercises for men includes:

Squats (3 sets of 15 reps). The exercise engages the muscles of the legs, lower back, upper back and abdominals. Starting position - standing, feet shoulder-width apart. You need to squat so that the pelvis is below the knees, and the back remains straight. Heels should not come off the floor.
Push-ups (2 sets of 20 reps). Starting position - emphasis lying. It is necessary to bend the arms at the elbows, the torso should be parallel to the floor, after which, straining the body, slowly straighten the arms and return to the starting position. The back and legs should be in one line.
Side lunges (2-3 sets of 15 reps). Feet should be placed as wide as possible, arms extended forward. The back should be straight. Squats are alternately performed on one or the other leg. The toe of the straightened leg should be pointing up.
Classic lunges (2-3 sets of 15 reps). Starting position - standing, feet shoulder-width apart. Alternately, the legs are put forward. The back is straight, the stomach is drawn in.
Leg raises (2-3 sets of 10 times). Starting position - lying on your back. On exhalation, both legs rise, on inhalation, they return to their original position.
"Twisting" (3-4 sets of 10 repetitions) is a classic abdominal exercise. It is performed lying on your back. The hands are under the neck. Legs bent at the knees, feet pressed against the wall. As you exhale, the back bends so that the shoulders come off the floor. In this case, the lower back should be pressed closer to the floor. On inspiration, you need to return to the starting position.
"Planck" (2 sets of 1 minute) - an exercise during which the abdominal muscles, back, buttocks and thighs are included in the work. It is necessary to rest on the floor with your palms or elbows (more difficult option). The toes also rest on the floor. The body should form a straight line from the pelvis to the top of the head.

An excellent end to morning exercises will be a run in pleasant sunny weather.

Dumbbell gymnastics

Particular attention to the dumbbell gymnastics complex should be paid to men over 40 years old. With age, testosterone production decreases, which leads to a decrease in muscle tone and rapid weight gain. Charging in the morning for older men is aimed at normalizing hormonal levels and strengthening general condition health.

Before doing exercises with dumbbells, you need to do a warm-up.

The main block of dumbbell gymnastics includes:

Squats with dumbbells on the shoulders. 5 sets of 10-12 repetitions.
Lunges with dumbbells. 3 sets of 5-10 repetitions in different directions.
Tilts to the side. 4 sets of 5-10 repetitions.
Toe raises. 3 sets of 10-15 repetitions.
Incline dumbbell row. 3 sets of 5-10 repetitions.
Press from the chest. 4 sets of 5-10 repetitions.
Mahi dumbbells to the sides in an inclination. 3 sets of 10-12 repetitions.

The final stage of gymnastics involves the restoration of calm breathing.

Important! Do not turn morning exercises into a full-fledged workout aimed at building up muscle mass and burning excess fat.

A well-chosen set of exercises is the key to good health and excellent physical shape.

Hello dear friends. This article will focus on the training of men of the older age group, we will answer questions about how to train for those who are over 40 years old. Let's talk about the features strength training men in adulthood. The emphasis is on beginners and beginners who take their first steps at the age of 40+.

There are a number of features that distinguish the body of a forty-year-old man from an eighteen-year-old boy, they must be taken into account. Major changes the hormonal system feels during this period of time, which is commonly called the "midlife crisis"

What should be training after 40 years?

A characteristic feature and feature of this age is a decrease in the production of male hormones - growth hormone and testosterone. Such processes entail a number of other consequences - diseases become aggravated, sexual desire decreases from which the quality of life, and the pleasure received from it decreases.

If we analyze the age factor in terms of training and the impact on their effectiveness, this is a slow metabolism, reduced endurance, poor blood circulation throughout the body, ligaments and joints used by time. These were the biggest hurdles and set of characteristics that would slow down the normal training process of a 40 year old man.

We will try to tell in detail and in detail how to get around all the difficulties indicated above when training at the age of 40 and minimize their impact on your body, because for those who clearly decided to take the path of a healthy lifestyle, there is nothing overwhelming, impossible.

At stage 0 – 1.5 months – Improving blood circulation

Remember, the very first task that you need to set yourself in the early stages of training, from the first day in the gym, is to improve blood circulation in the body. What should be done? The first workouts should be voluminous, involving pumping. That is, the number of repetitions in the approaches should be in the range of 15-20, but with a small weight. Rest between sets should also be minimal.

The main goal is to start blood circulation in the body as much as possible. There is no goal to focus on the number of approaches in any particular exercise. It is necessary to proceed from the total number of sets per workout, these are 18-20 approaches. For example, 5 exercises for 4 sets - this is 20 sets per workout. It makes no sense to work in denial, to work with large weights too, this is all in the background, even in the third.

After 1.5 months, increase weight

After the expiration of the "trial period" for the body, you can begin to gradually increase the working weight. Your body will get used to physical activity a bit, your heart will work, the entire circulatory system will start working. During this period, the weight of the weights in the exercises should fluctuate between 55-70% of the one-rep maximum.

If you can bench press a hundred at a time, then the working weight for you is 55-70 kg. Consequently, the number of repetitions in sets decreases from 15-20 to 8-12 times. The total number of sets per workout does not change. If possible, do not neglect the rest between exercises and repetitions, try to rest as little time as possible so as not to lose in intensity. This is done with the goal of getting into the training time period of 50-60 minutes. Long Workouts fraught with the production of stress hormones, which adversely affect the training process.

Should not be given special attention strength training and indicators, this is not a priority, you do not need to press at a time, use close to maximum weight projectile. An exception is if during this time you have not had any additional problems with ligaments, with pressure and heart, you feel great, then deviations are possible. However, everything is within reasonable limits and under the control of a friend or coach.

When health is in order, then strength training should be given a couple of weeks in 3 months, no more. Working weight is 80-85% of a one-time repetition. The number of repetitions in sets is reduced to 5-8, but at the same time, rest between sets is increased by 1-3 minutes. The entire volume of approaches per training is reduced from 15-20 to 12-16.

Do not work with submaximal weights, code repetitions in the exercise 1-3 times. The risk of injury is high. And at the age of 40 and more, they heal for a very long time, you can drop out with training process not for 1 month.

What exercises to do after 40 years?

In short, most of the exercises used by athletes in the gym will suit you. Emphasis can be placed on increasing the number of exercises when working with simulators. This approach is relevant. You can divide it in half: do 50% of the exercises with free weights, give the remaining 50% to the simulators.

Exercise machines for men over 40 can replace the most traumatic exercises, such as squats, deadlift, bench press standing. The above exercises are difficult to perform and with technical point view, as well as in terms of preparing the muscles, joints and ligaments for work. Those parts of the body that a man under 40 has, which he has not taken in his hands until that time, are very weak. Big risk of injury, you don't need it.

Cardio

In training after 40 years, it is necessary to include cardio loads various kinds. This is a good stimulation and training for the cardiovascular system. In the first place, put low-intensity cardio workouts, but with a long duration. It can be walking at an average pace. Among intense cardio loads, it is better to try interval cardio with a short duration. Remember also about ligaments and joints. Before the start of the workout - mandatory stretching, warm-up, at the end - a hitch. If time and opportunity permits, sign up for Pilates.

Post-workout recovery for men over 40

Recovery processes after 40 in men are reduced, it must be admitted. The reason for this is the weak production of the sex hormone testosterone. Not so much pressurized central nervous system, what does it mean? When we work in the gym, only those muscles receive a load, but also the nervous system, which, with age, requires more time for recovery processes.

To start training, 2-3 classes per week for a man after 40 years is enough. The rest of the time will be spent on recovery. At the peak of your form and after training for a while, the body will adapt, and you will feel the strength to go further, train 4 times a week, but no more. At this age, the nervous system is loosened, so take care of it. Avoid any stress and conflict situations, which will contribute to recovery.

Training program after 40 for men

Classic Squat or Smith Machine - 3 sets of 8-12 reps
Leg extension in the simulator - 2 sets of 15 repetitions
Calf raises - 2 sets of 15 reps
Bench press - 3 sets of 12 reps
Vertical traction to the chest in the simulator - 3 sets of 12 repetitions
Seated Dumbbell Shoulder Press – 3 sets of 12 reps
Barbell curls - 3 sets of 12 reps

Front Squat – 5 sets of 20 reps
Raises, sitting on toes - 2 sets of 12 repetitions
Dumbbell bench press incline bench– 3 sets of 8-12 reps
Side Dumbbell Raise – 3 sets of 8-12 reps
Push-ups on uneven bars - 3 sets of 8-12 repetitions
Scott Bench Curls 2 sets of 8-12 reps

Barbell Squats - 3 sets of 8-12 reps
Leg extension in the simulator - 2 sets of 8-12 repetitions
Standing calf raises - 2 sets of 15 reps
Bent-over dumbbell row - 3 sets of 8-12 reps
French im - 3 sets of 8-12 repetitions
Standing curl with dumbbells - 3 sets of 8-12 reps

A feature of the training cycle and approach to training in the gym for men over 40, especially beginners, is the load for 1 workout of all muscle groups. As the body adapts to such training, it is possible to replace this program with training for muscle groups. This complex can be used by 40 year old men for six months, then change the program.

We hope that the material was clear and informative, and you learned a lot of useful things that you will use when compiling your training cycle. Share the post with your friends on social networks, leave comments, your opinion is important to us. Stay with Forceman and stay tuned for up-to-date and useful information.

Morning exercises are exercises aimed at improving the state of health and providing a boost of energy for the whole day.

A warm-up in the morning is necessary for both women and men.

For the last group, selections of effective exercises will be considered in more detail, depending on the level of complexity and age criteria.

The benefits of gymnastics at home in the morning for young and old

Charging has a beneficial effect on the performance of all systems and organs. Let us consider in more detail all the positive properties of physical exercises performed in the morning:

Strengthening the muscular corset and straightening the posture, which in general has a beneficial effect on the appearance of a person. It will not work to ensure the relief of the figure with a single charge, but to achieve straight posture vertebrae and prevent the occurrence of diseases of the musculoskeletal system is possible.
Strengthening the cardiovascular system. Physical activity in the morning will prevent early heart problems and improve blood circulation in all systems and organs.
Stimulate metabolism and improve morale. While doing physical exercises to pleasant music, the body produces a hormone - endorphin (or the hormone of happiness).

Interesting fact! It has been clinically proven that people who exercise regularly are less prone to depression and other neurological disorders.

What and how to do to boost energy, maintain health and shape

The exercise includes exercises aimed at working out various muscle groups. The table shows a system that is suitable for both young people and men of age, as well as the rules for its implementation.

Number of repetitions or holding time

The fingers are clenched into a fist and rotate the hands

Head rotation in a circle

At first, the amplitude of movement is reduced, and only as the muscles of the neck are worked out, the radius of the circle is gradually increased. You can put your hands on the area being worked out to control the amplitude of rotation

First, rotate the forearms clockwise, then in the opposite direction.

Shoulder rotation

When performing rotations, only the shoulder joints work. It is important that the hands remain in a stationary position.

Feet are shoulder-width apart, hands are placed on the lower back. Perform rotations hip joint clockwise and counterclockwise

Body tilt forward

Starting position, as in the previous complex. The body is alternately moved back and forth, with each movement increasing the amplitude of deviations more and more.

15 times each side

Body slopes to the sides

Make alternate tilts of the body to the left and right side, holding hands on the lower back. You can complicate the complex by performing it with your hands clasped in a lock above your head.

15 times each side

Hands are straightened in front of you and clasped with palms in the lock. Make body turns to the sides

15 times each side

To work out the muscles of the buttocks and thighs, classic squats are suitable, which are performed from the position of the legs shoulder-width apart.

Take a position lying on their back, and slowly tear off the upper body from the floor

Important! If the main goal of the morning workout for men is weight loss, then you can add several aerobic exercises to the complex. At the same time, it is monitored that the pulse rate is at around 110-1120 beats per minute.

The list of aerobic exercises include:

jumping rope;
running in place
step at a fast pace with high knees;
active body tilts to the sides;
forward lunges.

The load during weight loss must be constantly increased.

The best programs for any age at home

pick up morning exercises necessary, taking into account the state of health and age of the man. For example, jumping rope is not suitable for people suffering from diseases of the musculoskeletal system and heart problems. Men with chronic pathologies should consult a doctor before exercising.