14 Jun Preventing Injuries From Working Out
Regular exercise is very important for your physical and mental health, but just like any other pastime injuries are possible. These injuries can range from strains and sprains, to joint injuries and more. But there are precautions you can take to reduce your chances of injury.
Take your time to warm up and cool down for your workout. Warming up will move blood to the muscles that need it. Your warm-up only requires a few minutes and can save you a lot of disappointment and discomfort later. Warming up can be simple, and may include doing low intensity versions of your workout routine or walking for a few minutes before going for a run. The same idea applies to your cool-down. Spend a little time to let your heart rate return to normal and allow your body temperature to re-adjust.
After a good warm up it’s a positive practice to complete some stretching. As a matter of fact, it would be good to stretch throughout the week. There are many different variations in stretching depending on where you are in your fitness journey. Your certified trainer can tell you which stretches are the right choice for you, and how to perform them correctly.
To prevent injuries you should be sure to select the exercises which are right for you. Yes, there are many impressive exercises and stunts which look and sound appealing. It’s really tempting to choose exercises which allow you to impress yourself or other people in the gym. Eventually those exercises can be a great way to find joy in your fitness journey. But, it’s also important to use the best exercises for making your body strong or beautiful. If you see influencers on Facebook or Instagram doing a stunt you can safely assume they spent even more time training their fundamentals and creating overall body health. It’s all about proper progressions, even with the most basic workouts. Speaking with a certified trainer will help you, here, because the knowledge and perspective of a trainer can help you achieve your long-term goals. A certified trainer can help you assemble a proper plan to help you reach those goals and avoid injuries. Don’t rush, the journey is just as important as the destination.
Proper form can save you from injuries during a workout. Believe it or not, this is what the gym mirrors are for— they weren’t installed to give people an opportunity to flex and pose. Using the proper form engages your body safely and effectively. If you are training your body safely then you can avoid injuries which will stop your training. If you are engaging your muscles effectively then you can avoid “cheat moves” which may allow you to move a higher weight or get an extra rep, but don’t engage your body the right way to promote muscle development. For example, in a push-up you should pay attention to hand placement, abdominal activation, back position, and feet position. Not only will this make your entire body stronger but will reduce your risk of shoulder issues and back issues. Checking your form is a way that a trainer or a workout buddy becomes exceptionally valuable.
This is also why it’s time to get rid of the saying “no pain, no gain.” Even though you should push yourself your advancement should be gradual. Although muscle soreness is normal, soreness is different from pain. If you feel pain then it is time to talk to a medical professional. It’s also wise to consider if you are overtraining. As described in my other post, overtraining can lead to injury and other problems in your fitness and health journey.
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