We all have already heard about the long list of benefits that exercise has in our bodies. Because of that a lot of Australians want to start a healthy lifestyle by adding workouts to their routine. However, one of the most common problems of going into exercise at full speed is injuries. Certainly, getting an injury right before starting to exercise is truly demotivating. That’s why it’s important to know some crucial workout safety tips, that can prevent you from getting injured during or after your workout session.
To avoid having any injury, we have made a list of the actions that will prevent them. Maybe some of them will seem like simple things, but they’ll be game-changers.
1. Do a good warm-up
I’m sure that you’re familiar with those people that step into the gym and start lifting weight right away. Let me tell you that not warming up is a big mistake. And there shouldn’t be any valid excuse for not doing a warmup. You don’t need to take a long time doing it. The key here is to activate the muscles that you’re going to use.
For having a good warm-up, you need to start with some dynamic stretching. This is important because we want to increase your mobility and flexibility. That will help you to get trained with a greater range of motion to avoid future injuries.
A quick tip for a better warm-up is to do some activation exercises. You can use stretch bands to do them. This will “wake up” the zone that you’re going to work. Another good point of doing this is that it will increase the effectiveness of the training.
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2. Always stretch after exercising
This is the second main point to prevent injuries in your body after exercising. Do not leave the place where you exercise (gym, park, etc.) without stretching. Besides being beneficial for your body, it can also help to relax your mind. Just focus on clearing your mind while you’re stretching out.
Stretching will help you to release tension that your muscle accumulates after the exercise. It will improve your mobility and flexibility range. And last but not least, it favours faster muscle regeneration. So, stretching out doesn’t sound bad at all, right?
You can always stretch without any type of equipment. But if you’re the type of person that loves deep stretching, then some items will be useful. Resistance leagues will help you to do deeper movements. And some stretches are also deeper if you do them while leaning against a wall.
3. Go at your own pace
Maybe you have friends that love doing sports activities. It could be that they love running, playing tennis, lifting weight, etc. Do not try to go at the pace of someone else. Remember that gaining condition or taking it up again is a matter of time and patience. And discipline will take part to of having a good condition for any type of training.
Of course, you have to push yourself to become better. But always keep this mantra in mind “Without hurting me, but without spoiling me”. This will get you out of the comfort zone but always in a safe place for your body. Remember to listen to your body always. Being tired or having any weird sensation in your muscle is a sign of stopping the training.
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4. Sleep well
Maybe you don’t know this, but having from seven to nine hours of sleep is vital. Sleeping well will improve your recovery, performance, cognitive function, aid in fat loss and muscle gain. So, one of the best ways for getting a good muscular recovery is sleeping like a baby.
Sometimes we like staying up watching movies or doing other stuff. Think about this twice the next time you want to stay awake. If you’re going to stay awake, then avoid exercising the next day.
5. You need days off
No days off; it’s a phrase that should be heard on any training court. Are you familiar with the word overtraining? Well, this will happen if you don’t give your body a good rest. Resting is just as important as training. It is required when the recovery and growth of muscle tissue take place.
This definitely can cause an injury so keep that in mind. Some signs of overtraining are:
- Persistent fatigue
- Decreased performance
- Sore muscles for a long period
- Loss of appetite
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