7 tips for preventing injuries in your workouts. Many times when doing our training or exercises we are not preventing possible injuries that may appear, so I’m going to give you some tips to do to prevent injuries while exercising.
1.Before you exercise, take a medical test:
See your doctor before starting a new exercise program. Any new activity can strain your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits are.
2.Increase the time and intensity little by little.
When starting an exercise program, many people have a lot of enthusiasm initially, and may go too strong, too soon. Start with a moderate workout of about 20 minutes, 3 times a week and you will gradually build your training plan on this.
3.Be guided by a personal trainer.
If you just don’t know what to do or where to start, a good personal trainer will help you get started safely and help you learn enough to work on your own if you want to. A few initial sessions may be all you need.
4.Warm up before exercise.
A good warm-up is the main prevention of injuries during exercise, this can be accompanied by good stretching. Warming up can consist of walking, jogging or simply doing your daily activities at a slight intensity but you notice an increase in your physical capabilities. From here, we recommend that the best way to train is to do a good warm up.
5.Drink before, during and after exercise.
Hydration in sport is one of the keys to a great improvement when we exercise. Dehydration can kill your performance, so it’s very important to stay well hydrated. Try to drink 2 or 3 glasses of water in the two hours before your workout and then drink water during the workout to replace lost fluids and minerals.
6.Important! Listen to your body.
Listen to your body. If you experience sharp pain, weakness, or dizziness during exercise, pay attention. This is the signal that your body alerts you that something is wrong and something not normal is happening and therefore you should stop exercising. Noticing acute pain is the fastest way to develop a serious or chronic injury. If you don’t feel well, you should take time off until your body heals again and returns to training.
7.Take time to rest and recover.
In addition to getting enough sleep, it is important to have a few days off. Working too much for too long can lead to overtraining syndrome and possibly this can lower your immunity.
I hope these tips will help you and remember that injury prevention is one of the main points you have to consider in your plans to get the body you want.