One of the best things that you can do regularly is to do exercising. This will improve your overall health and benefits of healthy workout will surely be experienced too. However, some of us seem to be afraid of exercising due to possible injuries that might happen along the way.
Some of the most common injuries while exercising is the following:
- Muscle strains or injuries to muscles or tendons, those tissues connecting muscles to the bones.
- Sprains or injuries to ligaments which are the tissues connecting bones to one another.
- Tendinitis or the inflammation of the tendon because of overuse.
- ACL as well as meniscus tears of the knee. This is referred to as a rip in a ligament which helps stabilize the cartilage of the knee which cushions the knee joint.
- Rotator cuff tears or those rips in the group of muscles as well as the tendons which hold the arm in the shoulder socket.
Well, worry not! You can always enjoy working out without having to worry about any injury. There are important healthy workout tips that will help you get healthy as safe as possible.
How to Avoid Injuries While Exercising?
Knowing the essentials of a healthy workout will motivate you and here are some of the best tips to consider in order to avoid injuries as you work out:
Make a routine physical.
Before starting an exercise program, it is a good idea to see the doctor for a fitness test first. Any new activity could put stress on the body, like on the cardiovascular system and the joints. Like for instance, you can consider a six-minute treadmill test to determine the limitations you could put on the heart and direct the suitable healthy workout routine according to your cardiovascular fitness.
Consider having a personal trainer.
For those who don’t know where and how to begin, you can consider having a personal trainer who could get you started safely. A personal trainer could also help structure a fitness plan depending on a clear set of goals. Also, a qualified one could help you avoid many of the bad habits which affect even the best of athletes, letting you concentrate on form than on weight to achieve optimal results.
Begin slowly, increase gradually.
It is unusual for individuals to throw themselves to training with an intensity which isn’t only unsustainable but harmful too when first starting out. You can begin with moderate exercises like around 20 minutes thrice weekly and slowly build upon this baseline weekly. You could also determine the baseline intensity level by using the system referred to as the perceived exertion scale that gauges the psychological response to exercise.
You should warm up before doing exercises.
Most people jump straight to weight training and even a treadmill run without even worrying to get the muscles warmed up. Though you are in your excellent condition, the tendons and muscles would be tight when you first come to a gym. Once you don’t warm up, you also risk injury once you accidentally twist or overextend a joint the wrong way. Such injuries could be avoided with proper warm-up.
Don’t work out empty.
You are going to build sweat and burn calories while exercising, so you shouldn’t work out with an empty tank. Of course, you wouldn’t want to exercise right after a big meal, at least eat two hours before exercising to ensure that you have ample fuel to use during your healthy workout. And the same applies to hydration. You should at least drink 16 ounces of water like two hours before exercising and add additional sips throughout to replace the lost fluids.
Most injuries happen due to lack of proper equipment like shoes and clothes. Make sure that you are equipped with the right footwear and clothing suitable to the exercise you are doing. Look for those that offer ample protection against strain, overheating and impact like the best gym shorts. You can also speak with your trainer if you aren’t certain on what to get.
Finally, listen to your own body.
You are indeed familiar with the saying “no pain, no gain”. Well, working out is indeed hard, however it should not cause you a lot of pain. Once you feel so, like a cramp or even a sudden tweak, you should stop and rest. You could also lower your weights or simply move to another muscle group up until the body is already equipped to handle the stress.
Also, if you are sick, you should not put additional stress on the body. Exercise triggers an immune response since the muscles are taxed by healthy workout habits. Once the immune system is low, you would make yourself sicker by exercising. Take note that overtraining could be as harmful as not training at all. You have to treat your body kindly and let your body rest once it needs to.
Well, healthy body workout shouldn’t pose a threat to your body. Instead, it should offer you with various benefits. Following those tips above can definitely aid you with your exercising without having to be scared about getting injured. Remember that you should be the one to take care of your body and so, maintaining a healthy workout cycle helps in achieving overall health yet take note that you should be more careful to avoid any unwanted injuries as you work out!
So, what are you waiting for? Keep a healthy workout now!
Author’s bio: Thomas Nemel is a passionate copywriter who has been involved in sport since childhood. He exercises regularly for 15+ years and has got a strong background in fitness. Thomas likes to help people engage in sport activities through his articles in a health & fitness niche.