any time you experience pain lasting more that an hour after exercise you should consult your Doctor.
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For effective work out programs you should include cardiovascular exercises, weight lifting to build strength , endurance exercises such as biking or walking should also be included in your programs.
The purpose of a workout mat is to provide yourself a comfortable surface to do your workouts. They are often used in yoga as well as other exercises. They are not a necessity but they do make for a much more comfortable workout.
Home workout should include endurance and strength exercises. Aerobics, which can easily be practiced without exercise equipment, and a small weight set can be combined for an effective workout.
To be healthy you should at least workout 30 mnts a day for 6 days.
Before any strenuous exercises, a period of warming up the muscles should be initiated. Then, after completing the exercises, there should be a period of warming down exercises. Warming up and warming down is to try to prevent muscle strain if vigorous exercises are started too soon.
I think you could add heavy weights to any kind of exercise to make it more difficult. other than that I can't readily think of extreme exercises.
Your muscles will get used to your workout after a time and you will not make gains like you could/should. Change or vary your workout every month (or more often) by using a new routine or set of exercises. Your muscles will respond with renewed growth, strength, and/or endurance.
You should always stretch before working out. Failing to stretch properly before a workout will result in injuries. Shin splints are a common injury for runners and they are frequently a result of not properly stretching out. "Mountain climber" exercises are a great way to improve agility and speed.
I believe that golf alone cannot be sufficient enough as an exercise program, although it can provide a good workout. You should have some weight training, balancing exercises and even some hand/eye coordination, which can even help you with golfing.
You should always warm up and stretch. First, run in place or do some jumping jacks. Then, do stretches relative to what you will using in the workout.
I'd recommend the DVD "Ultimate Stretch Yoga Workout". It centers on various yoga stretching exercises, and it shows stretch exercises you can do for every part of your body. It's simple enough that you should be able to keep up with it even if you haven't done yoga before.