You might have heard it all many times before – exercising regularly not only helps you lose weight, but exercise is good for your health. If you’re struggling with time, unsure of the benefits of exercise, concerned about injuries then it’s worth understanding all the details.
With any type of physical activities, there is always a chance that you might get hurt. These injuries could range from sprains or strains to back pains, etc. The good news is that, with just simple planning, you can avoid injury, when working out. Injuries can happen when you exercise for many reasons. Two of the most common causes of injury is to start any form of exercising without having your body warmed up first or when you do not use the proper techniques or equipment.
So, here are some tips on how to maintain your workout without any injuries:
1. Warming up and cooling down
Start exercising slowly for the first few minutes, to get your blood flowing and warm up your muscles. Then you can pick up the pace. For example, walk briskly for 5 to 10 minutes before running or starting your exercise program.
After exercise, your heart rate must be brought back to a normal rhythm, so after your exercise session you should cool-down. You can do this by ending your routine by reducing activity to a much slower pace helping your heart rate to return to normal. Such as finishing with a medium paced walk for 5-10 minutes.
When you use stretching techniques at least 2 times a week, you can gain greater flexibility and stay limber for longer, increasing your quality of life. Stretching can be done after warming up and after exercise. Stretching before and after any form of exercise will minimize the chance of injury. For the best results you should stretch for as long as you train for.
3. Choosing your exercise wisely
If you are new to working out, start with low intensity exercises, such as walking, riding a stationary bike, and swimming. These types of exercises will help you avoid or minimize any chance of injury when exercising.
4. Using the right equipment
Using safety equipment designed for the type of activity that you are undertaking such as correct footwear, helmets, mouth guards, goggles weight belts/suits,back braces and kneepads can reduce your risk of injury while exercising.
5. Learn good form
If you are just starting to exercise, consider taking lessons, so that you can learn the basics. When you know how to do an exercise correctly, it helps in preventing injury. This is where hiring a personal trainer can help. The team at Picks Pt have many years of experience working with people who are just starting out with simple exercise routines and plans to professional athletes that need more of a focused approach.
6. Cross Train
Varying your workouts can help prevent exercise injuries. For instance, rather than running 3 times a week, you can ride a bike 1 day and run for 2 days. Not only can you have a great workout and use different sets of muscles, changing your training routine can also keep exercising more interesting.
7. Listen to what your body tells you.
To build strength and stamina, you should push your body; but not too hard. Increasing activity slowly and gradually, that is the key. It is common to have sore muscles after exercising, but there should never be pain, while you are exercising. If you develop sharp or severe pain during exercise stop immediately and seek advice from your personal trainer or a health care professional. If you do not have a personal trainer, seek medical advice to minimize the chance of injury.
Picks PT specialises in helping busy people to de-stress, gain strength, mobility and refocus, while avoiding injuries.
The team at Picks PT, can help you achieve your health and fitness goals, within your desired time frame.
We service the areas of, Macarthur, Camden, Mount Annan, Campbelltown and all surrounding areas.