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Did You Know?

Should you stretch?

Years ago, in gym class, stretching served as an introduction to the activity du jour. These days, people are discouraged from stretching cold muscles. Doing a light warm-up such as jogging in place for a few minutes before stretching increases blood flow to the muscles so that they're more easily extended.

Stretching, which keeps the muscles and connective tissues supple, should be an integral part of a fitness routine. Dutto recommends that people do light stretching following their warm-up and save deep stretching for after the main activity.

How much water should you drink?

Athletes and people who work out intensely should be concerned about hydration. But the average American who gets light to moderate exercise doesn't need to obsess about it, says Bettye Nowlin, a registered dietitian and a spokeswoman for the American Dietetic Association.

For people who participate in vigorous physical activity, the goal is to replace the amount of fluid lost through sweat. These people should consume two to three cups of fluid up to three hours before the workout. During the activity, they should drink 4 to 8 ounces every 15 to 20 minutes. After the workout, they should drink three cups of fluid for every pound of body weight lost, Nowlin says.

Should you exercise when you're sick?

There's nothing more disruptive to a fitness routine than getting sick. Still, show your fellow gym rats some holiday spirit and spare them from your germs.

During the first few days when you're most contagious, stick to solitary activities. Take the dog for a walk. Or stay home and do an exercise tape.

Once you're past the infectious stage, listen to your body. If you have a cold, sometimes light exercise can make you feel better. lf you have a fever or feel lethargic, exercise isn't a good idea and could prolong the recovery, Samaniego says.