We have to exercise in order to stay healthy. Physical activity improves circulation, strengthens, muscles and tendons, and generally improves your mood. However, working out is a risk because it’s easy to injure yourself when performing various exercises. These traumas, even if they seem insignificant, can cause you a lot of problems in the future.
Luckily, there are ways to minimize the risk of injury. The following tips will tell you how to do this.
1. Always do warm-ups and cool-downs.
Regardless of what kind of exercise you are going to perform (cycling, swimming, heavy lifting, jogging, etc.), you should always warm up your muscles beforehand. This will help you avoid pulls and strains because your tissues will be stretched and more flexible when you start working out. Cool down exercises are necessary to get the blood flow to every part of your body and help your muscles relax.
The best type of exercises for warm-ups and cool-downs are stretches. Consult a professional trainer to develop the most efficient stretching routines for different types of workouts.
2. Start slowly.
If you are just starting a workout routine, you may get seriously injured because you don’t know your own limits yet. Therefore, it’s imperative to increase the intensity of your exercises gradually. It’s best to work under the guidance of a fitness professional who will make sure that you don’t overwork yourself. If this isn’t possible, you will need to develop a workout plan that will account for the fact that you start at the lowest level. You may not feel the intensity in the beginning, but this is a safer way that will help avoid injury.
3. Cross train.
Change your exercise routines regularly so as not to overwork any specific part of your body. For example, ride a bike one day, jog the next, and swim on the third. It’s imperative to alternate heavy lifting and cardio training to increase the efficiency of both and reduce the health risks associated with lifting weights. Diversifying your workout routines will also help you stay motivated as you won’t get bored by performing the same exercises.
4. Identify your problem areas.
Note that there are two types of problem areas, one is the areas that you must target specifically if you want to correct your body shape, and the other is the areas that you need to be extremely careful with due to high risk of injury. The second type is determined by several factors, including genetics, prior traumas, and type of exercise you perform. You should consult a doctor and a professional fitness trainer to identify these areas and develop exercises that will be safe for you.
5. Listen to your body.
A trainer may have plenty of experience, but every person’s reaction to exercise is unique. Therefore, no one but yourself can understand your limits and response to different workouts. Learn to listen and understand your body’s signals and be sure to follow them.
6. Stay hydrated and eat.
Lack of nutrition and dehydration often cause injuries. You must always have a bottle of water when you train and drink regularly during a workout. You also need to have a well-balanced meal several hours before and another one after the training to provide your body with essential nutrients.
7. Wear proper clothes.
Always wear specialized sports shoes and clothes designed for the type of exercises you perform. This will prevent falls and injuries caused by getting caught in your own clothes.
8. Rest regularly.
Overworking your body is the most common cause of serious workout injury. You have to get a proper rest between sessions to allow your muscles to repair themselves.
9. Seek treatment immediately.
If you get injured, seek medical attention right away. An incorrectly treated or ignored injury will fester into a serious problem over time.