Eating and Drinking

• Niether eat too much before a workout or exercise on an empty stomach. Too much food before will have you feeling bloated and queasy; while you may feel faint if you are running on an empty stomach. Allow 1 – 3 hours for the food to digest before exercising.
• Avoid alcohol the night before a training session. Alcohol causes dehydration and reduces your endurance and coordination capability.
• Not drinking water before and during exercise; or drinking too much. You will either feel bloated or dehydrated. It is recommended that you drink 1 cup of water before exercise and 1-3 cups every hour depending on the intensity of the exercise.

Stretching & Breathing

• Stretching before warm up may lead to injury from over-stretching cold muscles, but not stretching at all will cause you to become less flexible over time. Stretch after a brief 5-10 minute warm up session (e.g. light jogging) and after exercise.
• Never hold your breath while exercising or breath erratically. Your mind and body becomes less efficient when it is deprived of oxygen and this may lead to dizziness or fainting. Instead, breath out when you contract your muscles and breathe in when the muscles lengthen.

Resistance

• Uneven distribution of load on both legs/arms especially when one side has weakened due to injury

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