| How to Identify Animal Tracks Posted: 15 Jun 2019 05:00 PM PDT The art of studying and identifying animal tracks is a practice that dates back to ancient times when humans relied on hunting and gathering for survival. The practice is used today by hunters, hobbyists, and professionals to monitor animal migration patterns, track endangered species, and better understand local wildlife. Tracks are found in a variety of places and identifying them is most easily done through a process of elimination. While the process can feel overwhelming at first, a little ingenuity, research, and interpretive skills are all you need to be on your way to easily identifying tracks in no time.[1] EditSpotting Mammal Tracks - Count the toes. Note how many are on both the front and hind feet. Felines, canines, and rabbits all have 4 toes, while smaller animals like mice have 4 toes on the front foot and 5 on the hind. Knowing the basics about toes can help you eliminate many wrong possibilities right away.[2]
- Observe the shape of the toes and note if they are long or rounded.
- Always check other tracks in the same area to confirm your findings. It's common to get an animal's hind foot mixed-up with its front foot, so studying the other tracks will help you verify what you're seeing.[3]
- Look for claws. If you can see claws in the track, take note of the size and shape. Some are large and blunt while others are thin and sharp. Noting the claw size will help in the process of elimination.[4]
- Animals that climb tend to have small claws and animals that dig have large blunt ones.[5]
- Check if the track is symmetrical. Picture a line down the center of the track and compare the right and left sides. Typically, hooves are very symmetrical while other types of tracks are not.[6]
- For instance, bears have huge, asymmetrical tracks with 5 toes. The front tracks are smaller than the hind tracks.
- Identify canine tracks by their oval shape and 4 toe prints. Canine tracks also point forward, have a concave heel pad, and visible claws. The front paws are larger than the hind paws.[7]
- Wolves have the largest canine tracks at long.
- Coyote prints are smaller and narrower—about .
- Fox prints are fuzzier due to the hair in the paws and measure around .
- Domestic dog prints are similar in size and shape to wolf and coyote tracks. However, dog prints will zig-zag more than wild animal prints, which tend to follow a straight line.
- Recognize feline tracks by their rounded "M" shape. The 3-lobed heel pads on felines look similar to a bubble letter "M." Feline tracks have 4 toes and are about as wide as they are long. Typically, you won't see claws on feline tracks.[8]
- Mountain lion (or cougar) tracks are the largest feline tracks, measuring at about long and wide.
- Lynx tracks look very similar to mountain lion tracks and are about the same size. However, they are less defined because of the fur around the paws of a lynx.
- Bobcat tracks look similar to that of a coyote or fox, but are rounder and lack claw marks. They are about long and wide.
- House cat prints are pretty small——and generally don't follow the straight paths that wild animals do.
- Identify small mammals by their 5-toed prints. Many of the smaller mammals, with the exception of rabbits, have 5 toes. They range in size from .[9]
- Some people think raccoon prints look like baby hands, so if you see a track that looks human-like, it could belong to a raccoon. Both prints have 5 toes, but the front ones are smaller than the back ones.
- Opossum tracks are quite similar to raccoon tracks. However, the tracks of their hind feet clearly show their opposable thumbs.
- Otter tracks are wider and are most often found on muddy river banks. Otters have partially webbed feet and short claws.
- The front and hind feet of a skunk are the same size, unlike many other mammals. They have 5 toes and visible claws.
- Rabbits stagger their feet, leading to Y-shaped tracks. Unlike the other animals in this group, rabbits do not have 5 toes.
- Spot hoof tracks by their distinct 2-toed shape. Hooves are generally symmetrical. Depending on the animal, the tracks may be round, heart-shaped, or square.
- Moose have the largest prints at . They are heart-shaped, deep, and sometimes show claw marks.
- Bison have round prints that are wider than other animals. Typically, they're long.
- Elk tracks look similar to moose tracks but are smaller—about . They also have rounder toes that are not as tapered at the tips.
- Deer tracks show 2 distinct toes and a small dot shape underneath each toe. They're slightly angled away from each other and measure about .
- Bighorn sheep tracks look like deer tracks but are smaller and less pointed. They have a blockier shape and straighter edges.
- Wild boar tracks also look similar to deer tracks. They're about the same size but have rounder, wider toes. The dew claw is also present in their prints.
- Mountain goat tracks are V-shaped and much smaller than hooved animals like elk or deer.
- Recognize that rodent prints have 4 toes in the front and 5 in the back. Each rodent has a distinct track, and the one thing they have in common is the number of toes on each foot.[10]
- Beavers have webbed feet. Look for beaver tracks near rivers. The tracks from their back feet often cover up their front feet, and their tail can remove any trace of either!
- Porcupine prints often show only the pads of their feet and they are pigeon-toed, so the tracks point inward. Sometimes, you can see an impression of their tail along with their prints.
- Mice have bigger back feet than front feet. Their tracks show 4 tiny feet and sometimes a tail drag.
- Squirrel tracks also show 4 prints. Their back feet are around and their front feet are . Squirrels tend to hop and move from tree to tree.
EditIdentifying Bird Tracks - Take note of the habitat where the tracks are found. Birds tend to live in specific habitats depending on their particular needs. Ducks will often be found near water, perching birds generally stay near wooded areas, and gaming birds like open spaces. Study the area around the bird tracks to help narrow down the possibilities.[11]
- Since bird tracks look so similar, the best way to figure out which bird the prints belong to is to assess the habitat and find out which species frequent the area.
- See if the tracks alternate or are in pairs. Birds that live primarily on the ground, like turkeys, have alternating tracks. Conversely, tree-dwelling birds, including crows, leave pairs of prints because they hop on the ground.[12]
- Identify classic tracks by their Y-shape. Classic tracks (also known as anisodactyl) have 3 toes pointing forward and 1 long toe pointing backward. The most common birds in this category are doves, ravens, egrets, hawks, crows, grouse, and perching birds.[13]
- Spot game bird tracks by their 3 distinct toes. Game bird tracks are similar to classic bird tracks, with the exception that the hind toe is smaller or non-existent. This group includes birds like quails, turkeys, cranes, and sandpipers.[14]
- Recognize webbed tracks by their wide shape. Webbed (or palmate) tracks have forward facing toes that are webbed and outer toes that curve slightly inward. The most common birds in this category are ducks, geese, and gulls.[15]
- Totipalm tracks have webbing between all 4 toes. These tracks usually belong to pelicans and other ocean-dwelling birds.
- Identify zygodactyl tracks by their 4 toes. Zygodactyl tracks have 2 toes that point forward and 2 that point backward. A slightly less common track, these belong to roadrunners, cuckoos, owls, and woodpeckers.[16]
EditIdentifying Reptile and Amphibian Tracks - Note the size of the tracks. While lizards typically leave behind the same type of track, size can vary significantly depending on the specific species. Measuring the length and width then reference various lizard sizes if you believe you've found reptile tracks.
- Determine if the tracks are inland or near water. Depending on the type of reptile, understanding the location of the track will help you make determinations. Some reptiles like iguanas prefer dry areas and others like alligators will usually be found near water.
- Spot alligator tracks by their 5 toes. Alligator tracks are rarely mistaken for any other tracks—you can see 5 toes in the front tracks and 4 in the hind tracks. They will also have a scaled appearance. These tracks are much larger than those of most other reptiles.[17]
- The tail of the alligator leaves a large trough between its prints.
- Recognize lizard and salamander tracks from their tail drags. Lizard and salamander tracks are generally identified more easily from their tail drags than footprints. Their tails leave distinct lines and will often be accompanied with blurry foot marks on each side.[18]
- Salamander tail tracks move from side to side while lizard tail tracks are much straighter.
- Note that snake tracks look like smudges. Since snakes don't have feet, they don't leave tracks in the way that other animals do. You may see slight smudges or continual S-shaped prints in the sand or dirt.[19]
- Identify turtle tracks by their continuous line. Turtles take steps that are very close together, resulting in a continuous line of tracks on each side of their body. They look sort of like tank treads and have large claw marks and 5 toes on both feet. [20]
- Sometimes, only 4 toes are visible in the hind prints.
- Spot frog and toad tracks by their "K" shape. Both animals have 4 toes in the front and 5 in the back. Often, the front feet land between the back feet. Sometimes, you'll be able to see the frog or toad's belly impression in the tracks as well.[21]
- Using a reference guide is the easiest way to identify animal tracks. Search for one online that lists identifying features and contains photographs of tracks from various animals found in your region.[22]
- Familiarizing yourself with the species that are native to your area can be a big help when you need to identify animal tracks. This will help narrow down the number of possibilities and often help you make a quicker determination. [23]
- Measuring the tracks can help you determine which animal they belong to. Keep a flexible measuring tape in your pocket or pack to help with identification.[24]
EditRelated wikiHows EditReferences
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| How to Make Incense Posted: 15 Jun 2019 09:00 AM PDT Burning incense is an ancient practice of smoldering plant material to produce a beautiful, fragrant scent. Incense is used around the globe and it comes in many different forms. Sage is a common ingredient alongside other scented herbs and flowers such as lavender, thyme, and rosemary. You can make your own incense easily at home in the form of sticks, a bundle, or a loose powder. EditMaking Incense Sticks - Get 30 unscented incense sticks and 1 long, lipped dish. Choose specialty incense sticks that are plain and unscented. Make sure the incense sticks can fit into the dish. If the incense sticks are slightly too long for the dish, use scissors to trim down the bamboo end of each stick.[1]
- A shallow, plastic dish is ideal.
- The shorter the incense sticks are, the more quickly they will burn.
- It's important to use specialty incense sticks rather than just plain bamboo sticks. Ordinary bamboo sticks will not work.
- Place dipropylene glycol (DPG) and fragrance or essential oil in the dish. Measure out of DPG and of fragrance or essential oil into the dish. Mix the ingredients well with a spoon.[2]
- DGP helps the incense sticks to burn properly and to reduce the release of black smoke. It is safe to use in your home and you can purchase it online. If you don't use DPG, there will be a strong burning smell when you light the incense.
- You can use any fragrance or essential oil that you like or a combination of several different oils. Sandalwood is a popular choice for incense sticks.
- Place 10 incense sticks into the dish. Make sure that the incense sticks are fully submerged in the DPG and oil mixture. If you place more than 10 incense sticks in the dish at a time, the sticks will not infuse properly.[3]
- Cover the dish with plastic wrap and soak the sticks for 24 hours. Tightly wrap the dish with plastic wrap so that that the liquid doesn't evaporate. Leave the dish in a cool, dark place. The sticks will infuse with the incense over the next day.[4]
- Air-dry the sticks on a cooling rack for approximately 24 hours. Wear rubber gloves and carefully remove each incense stick from the dish. Spread the sticks out on a cooling rack and leave them to dry, which may take up to a few days depending on the humidity.[5]
- Don't tightly pack the incense sticks on the cooling rack as there needs to be room around each one for the air to circulate.
- Repeat the soaking and drying process to make 2 more batches. Soak the next 10 incense sticks in the liquid for 24 hours. There should be enough liquid left in the dish to use, however, add more DPG and oil if there isn't. Then dry the incense sticks and repeat the process with the final batch.[6]
- Store the incense sticks in a ziplock bag or a glass jar until they are ready to use.[7]
- Burn the incense sticks using an incense stick holder. Prop the plain bamboo end of the incense stick into the groove in the holder so that it hangs over the tray. Light the tip of the incense stick and then blow out the flame. The incense stick will slowly burn and release its aroma.[8]
- Each incense stick will last approximately 1-2 hours depending on the length.
- If the incense stick doesn't burn or smolder well, this may be because it is still slightly damp. Let the other incense sticks dry for a longer period of time.[9]
EditMaking Incense Bundles - Make a thick bouquet of flowers and herbs. Choose fresh flowers and herbs that you enjoy the scent of or pick a more traditional combination of lavender, rose, thyme, eucalyptus, and rosemary. Make sure that all of the plants are facing the same direction, with stems at one end and leaves or flowers at the opposite end.[10]
- Try to choose flowers and herbs that dry well and that haven't been grown with pesticides or chemicals.
- You can also include cuttings from cedar or pine trees.
- Use cotton twine to hold the bouquet or flowers and herbs together. Use a ruler and scissors to measure and cut a piece of cotton twine that is approximately long. Knot the twine tightly around the middle of the bouquet to hold it together.[11]
- Wrap the bouquet in 8-10 fresh sage leaves. Hold the bouquet of flowers and herbs in one hand and use your other hand to line up the sage leaves around the bouquet. Make sure that the outside of the bouquet is fully covered by the sage leaves.[12]
- Use more or fewer sage leaves as required.
- Sage is the most traditional and popular ingredient to use in an incense bundle. However, if you do not have sage, it's fine to make your incense bundle without it.[13]
- Tie the bundle together using cotton twine. Cut and measure a piece of cotton twine that is approximately 8 times as long as the bundle you have made. Use the twine to tie a knot from the bottom of the stems. Make one end of the knotted twine only long, while the other end is the remainder.[14]
- Wrap the twine around the bundle of flowers and herbs. Use the long end of the twine to wrap around the bundle. Wrap the twine as tightly, as the herbs and flowers will shrink slightly as they dry. Once you reach the other end of the bundle, wind the twine back down the bundle in the opposite direction.[15]
- This will create a criss-cross formation with the twine.
- Tie off the twine at the end of the bundle. Once you have wrapped the whole bundle, wrap the remaining twine around the stems at the end of the bundle. Tuck in any loose ends under the wrapped twine.[16]
- The wrapped twine at the end of the bundle creates a handle that you can hold as the incense burns.
- Let the incense bundle dry for 2-3 weeks. Hang the incense bundle in a cool, dry, and dark location. Make sure that the incense bundle is completely dry before you burn it.[17]
- The amount of time that it will take for the bundle to dry depends on the humidity.[18]
- Light the end of the bundle to burn the incense. Hold the bundle by the twine handle. Set the opposite end of the bundle alight. Blow out the flames and place the bundle into a heatproof dish. The smoldering bundle will release the aroma of the incense.[19]
- It is easiest to hold the bundle horizontally rather than vertically as you are lighting it.[20]
- To put the incense out, simply snuff it on the heatproof dish. If you use water to stop the incense burning, it will be very difficult to light again.
EditMaking Loose Incense - Measure out 1 tsp each of lavender flowers, rosemary, thyme, sage, and peppermint. Lay all of your flowers and herbs out in front of you. Use a measuring spoon to determine the amount of each ingredient. You don't need to cut the ingredients, as they will be ground up soon.[21]
- Make sure that all of your ingredients are fresh.
- You can use either white sage or garden sage.
- Grind the ingredients into a fine powder. Place all of the ingredients into a mortar. Use the pestle to grind and crush the flowers and herbs. Continue grinding the ingredients until there are no large fragments left.[22]
- Alternatively, you can use an electric grinder rather than a mortar and pestle.
- Mix red sandalwood powder and essential oils into the ingredients. Place 1 tsp of red sandalwood powder and 3-4 drops of essential oils directly into the mortar and use the pestle to combine them with the other ingredients. Use any combination of lavender, rosemary, thyme, sage, or peppermint essential oils. You don't need to grind the ingredients as such, but rather just make sure that the powdered flowers and herbs are thoroughly mixed with the sandalwood powder and essential oils.[23]
- If you used an electric grinder, place the powdered flowers and herbs, red sandalwood powder, and essential oils into a glass bowl. Combine the ingredients with a whisk.
- Store the incense in a cool, dark, place. Place the incense into an airtight, glass container. Keep the container out of the sun and open it only when you want to use the incense.[24]
- This will help to preserve the scent and color of your incense.[25]
- Burn the incense on a charcoal disk in a heatproof dish. Spread a thin layer of sand on the bottom of the heatproof dish. Then place the charcoal disk on top of the sand. Light the charcoal disk, place a small sprinkle of the loose incense on top of the disk, and enjoy the aroma of your own homemade, loose incense.[26]
- Alternatively, use a small cauldron rather than a heatproof dish. You can also use salt rather than sand to layer the heatproof dish or cauldron.[27]
- Always pay attention to incense as it is burning to make sure that it doesn't become a fire hazard.[28]
EditThings You'll Need EditMaking Incense Sticks - Plain, bamboo incense sticks
- Long, lipped dish
- DPG
- Fragrance or essential oil
- Measuring spoon
- Spoon
- Plastic wrap
- Rubber gloves
- Cooling rack
- Ziplock bag or glass jar
- Incense stick holder
EditMaking Incense Bundles - Fresh flowers and herbs
- Sage
- Cotton twine
- Ruler
- Scissors
- Lighter
- Heatproof dish
EditMaking Loose Incense - Lavender
- Rosemary
- Thyme
- Sage
- Peppermint
- Measuring spoon
- Mortar and pestle or electric grinder
- Sandalwood powder
- Essential oils
- Glass bowl
- Whisk
- Glass container
- Heatproof dish or small cauldron
- Sand or salt
- Charcoal disk
EditReferences
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| How to Do an Arm Workout Posted: 15 Jun 2019 01:00 AM PDT If you're interested in strengthening your arms, there are plenty of great exercises to try. For a solid equipment-free workout, try doing 2 sets of 12 to 15 push-ups, plank-ups, tricep dips, and chin-ups. If you have free weights handy, add 2 sets each of biceps curls, chest presses, and shoulder presses to your routine. When developing any exercise plan, always use proper form and allow your muscles to rest between workouts. Results take time but, if you stick to your routine, you'll be well on your way to achieving your fitness goals! EditDoing Equipment-Free Exercises - Do push-ups to strengthen your triceps, shoulders, and chest. Lie face-down with your palms below your shoulders, elbows flared to the sides, and your toes flexed toward your shins. Breathe out as you push against the floor, extend your elbows, and raise your body. Inhale, slowly lower yourself back down until your chin and torso are just above the floor. Depending on your exercise goals, do a total of 2 sets of 12 to 15 reps for toning with light weights, or 3 to 6 sets of 5 to 8 reps with heavier weights for building muscle.[1]
- As you do push-ups, keep your head in a neutral position, engage (flex) your core muscles, and align your head, neck, and hips.
- For an easier variation, try keeping your knees and shins on the floor as you lift your upper body.[2]
- You can also hold your hands wider than shoulder-distance apart to target your chest muscles. The farther you spread your hands, the more you'll work your pecs.
- Stretch and strengthen your shoulders with arm circles. While standing, hold your arms straight out to each side. Move them forward in small circular motions. Make each circle gradually larger until you've extended your arms to their natural range of motion.[3]
- After making 12 to 15 forward arm circles, switch direction and do 12 to 15 backward arm circles. Be sure not to extend your shoulders past their natural range of motion.
- You can also hold your arms straight in front of you and move them up and down. Keep your elbows straight as you bend your arms up and down at your shoulder joints.
- Target the backs of your upper arms with triceps dips. For this exercise, you'll need a sturdy chair with armrests. Sit with your feet flat on the floor and grasp the armrest with your elbows bent at 90-degree angles. Breathe out as you slowly straighten your arms and lift yourself out of the chair.[4]
- Hold your body off of the chair for 1 second, then inhale as you slowly lower yourself just above the seat of the chair. Repeat the steps and do 2 sets of 12 to 15 dips.
- You can also do dips on a stair or bench.
- Work your arms, abs, and chest with 2 sets of plank-ups. Start in a push-up position, then bend your right elbow to a right angle (90 degrees) so your right forearm is flat against the floor. Do the same with your left arm, and hold this plank position for 2 to 3 seconds. Then place your palms against the floor 1 at a time and lift yourself back into a push-up position.[5]
- Repeat the steps to complete 2 sets of 12 to 15 plank-ups.
- Plank-ups are a great full-body workout. In addition to targeting your arms, they work your chest and core muscles as long as you keep your body rigid during the exercise.
- Try doing handstands to work your shoulders and boost your balance. Stand with your back to a wall, then bend forward from your waist. With your hands shoulder-width apart, press against the floor, lift 1 leg off of the ground, and hold your foot against the wall. Carefully hop up with the other foot, and slowly walk your feet up until you've straightened your body.[6]
- Brace your body against the wall to keep your balance. Hold the pose for 10 to 30 seconds, or as long as you can keep your balance, then slowly bring down your legs 1 at a time.
- While in a handstand, you can also try bending your elbows to slowly lower yourself, then straighten your elbows to lift yourself as if you were doing a push-up.[7]
EditAdding Weights and Machines to Your Routine - Perform biceps curls with weights or a resistance band. Stand with your feet shoulder-width apart and hold the weights by your waist. Exhale as you bend your elbows and raise the weights or bar toward your chest and shoulders. Then breathe out as you slowly lower the dumbbells or barbell back toward your waist.[8]
- Keep your back straight, shoulders back, and head and neck aligned as you do biceps curls.
- To do hammer curl variations, hold dumbbells in each hand so your palms face inward toward each other. Hammer curls still work your biceps, but they're also a great way to strengthen the muscles in your forearms.[9]
- Target your biceps and back with chin-ups. Grasp a pull-up bar with your palms facing you. Breathe out, flex your biceps, and lift yourself off of the floor until your chin's in line with the bar. Then inhale as you straighten your elbows and slowly lower yourself back down. Repeat the steps to complete 2 sets of 12 to 15 reps.[10]
- Chin-ups with your palms facing your body target your biceps. You can also grasp the frame with your hands wider than shoulder-width apart and palms facing away from your body to work your shoulders, chest, and back.
- Keep your core muscles engaged to straighten your back and brace your spine. If you can't do 12 reps, do as many as you comfortably can and try to add 1 chin-up per week to your sets.
- If you don't have a pull-up bar or resistance machine, you can purchase a multi-grip pull-up bar that fits into door frame. With its various grips, you can easily switch up your hand positions and target multiple muscle groups.
- Strengthen your shoulders with standing or seated overhead presses. Sit or stand with your back straight and hold dumbbells or a barbell at chest level with your palms facing forward. Look forward with your head in a neutral position, breathe in, and lift your arms until your elbows are straight, but not locked.[11]
- Breathe out as you lower your arms, then repeat the steps and do 2 sets of 12 to 15 overhead presses, or do 3 to 6 sets of 5 to 8 reps with heavier weights if you want to build muscle.
- Overhead presses primarily target your shoulders. Try switching up your grip and doing overhead presses with your palms facing inward to strengthen different muscles in your forearms.
- Sculpt your pecs and biceps with chest presses. Lie face up on a flat bench with your knees bent and feet flat on the floor. Grip a barbell or dumbbells with your palms facing up and your hands slightly wider than shoulder-width apart. Lower the barbell or dumbbells just above your chest, then straighten your elbows and raise the weights straight up, then slowly lower them back to your chest.[12]
- Remember to exhale as you lift the weights. Breathe in as you slowly lower the dumbbells or barbell, then repeat the steps. Do a total of 2 sets of 12 to 15 chest presses, or 3 to 6 sets of 5 to 8 reps with heavier weights if you want to build muscle.
- It's a good idea to have a helper spot you, especially if you're not used to doing chest presses. A spotter helps guide the barbell as you complete your reps.
- Do barbell triceps extensions to work the backs of your upper arms. Also known as a skull-crusher or nose-breaker, this exercise targets your triceps. Lie on your back on a flat bench and grasp a barbell or dumbbells as you would if you were doing chest presses. Straighten your elbows to raise the weights then, instead of bending your elbows out to sides as with a chest press, lower the weights toward your head. Bring the barbell or dumbbells just above your forehead, then raise them back up to complete a rep.[13]
- Hold your arms so your forearms face your biceps as you raise and lower the weights. Try to keep your upper arms vertical and still throughout the exercise. Make sure all of the motion occurs with your forearm, not your shoulder.
- If you have bone or joint problems or any other medical issues, be sure to ask your doctor before doing triceps extensions or any other weight training exercise.
- Build your biceps by doing curls on a resistance machine. The exact instructions vary by machine, so check your manual or consult your gym instructor. For a typical biceps curl resistance machine, sit with your elbows straight and resting on the machine's cushion. Hold the grips with your palms facing up, then pull them toward your chest and shoulders.[14]
- Do 2 sets of 12 to 15 curls, or do 3 to 6 sets of 5 to 8 reps with heavier weights to build muscle. Before you begin, be sure to adjust the seat and weight setting as directed.
- The advantage of resistance machines is that they're more controlled than free weights, which can reduce the risk of injury. To do this and other weight machine exercises, purchase a gym membership or invest in a home resistance machine.
- Work your chest and shoulders with weight machine chest presses. Adjust the machine's seat so the grips are in line with your shoulders. Keep your back straight, shoulders down, and as you straighten your elbows, push the grips forward. Slowly bring the handles back to the starting position as you bend your elbows. Do 2 sets of 12 to 15 reps.[15]
- Don't lock your elbows when you straighten them. Remember to adjust the weight before you begin. Specific instructions may vary, so check your manual or ask your gym instructor for tips.
EditCreating a Safe Exercise Plan - Consult your doctor before starting a strength training routine. If you're just starting out, ask your doctor for advice about safely becoming more physically active. It's especially important to consult your doctor if you have a history of bone, joint, heart, or other medical issues.[16]
- You should also check in with your doctor if you're a preteen or teen, as your bones, muscles, and joints are still growing.[17]
- If you're working with a certified personal trainer, they can let you know what exercises are safe for you to do after you get clearance from your doctor.
- Warm up and cool down by walking or jogging for 10 minutes. Before lifting weights or doing any other type of workout, warm up to get blood flowing to your muscles. Walking, jogging, or doing jumping jacks are all great warm-ups. After working out, walk or jog for another 10 minutes to cool down.[18]
- Increasing blood flow to your muscles before working out helps reduce your risk of injury. Cooling down after a workout eases your body back into a resting state and can help prevent muscle cramps. Make sure to include some stretches in your cool down as well.
- Choose weights that you can comfortably lift 12 to 15 times for toning. Your weights should challenge you, but you should still be able to complete 12 to 15 reps while maintaining proper form. If you're just starting out, try using weights when you do biceps curls, shoulder presses, and other arm workouts.[19]
- Over time, increase your weights steadily and gradually. If you're in good health are used to being active, you may be able to increase your weights by as much every 2 to 3 weeks.
- To build muscle and strength, use heavier weights that you can only lift 8 to 12 times at once and do 3 to 4 sets. If you want bigger muscles, then choose even heavier weights and do 3 to 6 sets of 5 to 8 reps.
- You can also look into more advanced strength training techniques, such as pyramid sets or drop sets. Doing 20 slow reps over 60 seconds is also an effective way to work your muscles.
- If you are doing body weight exercises, then 3 sets of 10 to 15 reps is sufficient. You won't benefit by doing more reps than this. You will need to add weight to increase your strength training results.
- Always prioritize proper technique, and only add weight if you can complete smooth, steady, and controlled motions.
- Make smooth, controlled motions when you perform reps. Proper form is a crucial part of avoiding injury. Never bounce, use jerky movements, or push your body past its natural range of motion. Exhale as you exert your muscles, perform a rep steadily, and inhale as you slowly return to your starting position.[20]
- Avoid exercising the same muscle group 2 days in a row. Allow your muscles to rest for at least 24 hours before targeting them in another workout. For instance, if you do an arm workout on Monday, focus on legs on Tuesday.[21]
- If you're at an intermediate or advanced level, target your arms again on Wednesday. Just make sure that you have not worked your arms the day before chest, shoulder, and back days since your arms contribute to these exercises. Work your arms after doing chest, shoulder, and back strength training rather than before.
- If you're a beginner, just focus on incorporating 2 days of strength training per week, then add a third day gradually. As for the other days of the week, try to do at least 30 minutes of aerobic exercise, such as jogging or biking.
- Always breathe while exercising. Exhale as you exert your muscles, and inhale as you relax them.
- Remember to stay hydrated while you exercise. If you're sweating a lot or the weather's hot, try to drink about of water or sports drink every 20 minutes.
- If your goal is to build muscle, be sure to fuel your body with a healthy, balanced diet and plenty of lean protein. Good sources of protein include white meat poultry and fish.
- Remember that it takes time to see results, so try to be patient. Don't put too much stress on your body in an effort to get overnight results.
- Consult your doctor before starting a new exercise plan, especially if you have a history of any medical conditions
- Never try to lift weights or exercise if you're in pain. Instead, rest your muscles if they're sore. Talk to your doctor if pain is severe, lasts longer than 5 to 7 days, was accompanied by a popping sound, or prevents you from bearing weight on a joint.
EditReferences
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