Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body. For a maximum, injury-free workout, rest at least 24 hours after a heavy muscle strain. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking. Stretch your muscles.
Flexibility is one of the most important factors of fitness.
Stretching before, during, and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness. Consult a trainer. If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment.