Every person that exercises fears getting that dreaded injury. Every beginner that is new to exercise has an overriding fear of getting an injury when they finally have the motivation to start a new adventure in exercise. As a coach, it is a main responsibility to make sure that everyone from a beginner to an athlete is safe from the injury that is going to take them away from their main goal. Here are some tips and suggestions on how to keep the body going without it breaking down in the end.
People hurt themselves in all kinds of ways when they work out. Common include:
Muscle pull and strain
Wrist sprain or dislocation
But first, pay attention to this general rule. If you’re a woman over age 55, check with your professional before you start an . Then you’ll be sure you’re healthy enough for working out. The same applies to a man over age 45 or a person with any medical condition.
Here are guidelines for avoiding injuries during your workout:
Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise. It gradually increases your and loosens your muscles and joints. Some ways to warm up:
Ride an exercise bike
Jog in place for 5 to 10 minutes
Naturally, nutrition follows the same principle as hydration. Although your body might access your fat cells as energy reserves eventually, you might suffer an injury way before then if you don’t have any readily accessible glycogen available for your muscles to use during your workout. Muscle failure in the middle of an exercise will lead to painful tears in the tissue that notoriously take forever to heal. Feeding your body the necessary protein post-workout to repair any muscle fiber damage is of course equally important as the pre-workout carb consumption.
Trying to work out without drinking water before and during your workout is the equivalent of attempting to drive your car with an empty tank of gas. Before you know it your system will shut down with minor or major collateral damage in the form of injuries.
Stretching (Pre- and Post-Workout)
Stretching your muscles after your warm up increases your flexibility while giving you a longer and leaner appearance. The increased flexibility will allow you to perform better during your main workout and minimize the risk of injury. Bad form, however, can still result in tearing of ligaments. You should also stretch all the muscles you challenged during your workout afterward again.
Listen to your body with rest and recovery.
Your body will give you the signals you need to know when to back off. If that knee is feeling a little achy, your soreness lasts for more than the recommended 24 to 48 hours, or you are just plain tired, then it is time to look over your exercise routine. Rest and recovery might be what your body is looking for. Make sure you take those rest days as your body is making actual gains during this time. the