Whether you’ve been exercising for years or just getting started materializing your fitness goals, it’s crucial to protect yourself from an injury you may sustain in the process.
Bear in mind that as you get older, you’ll be more vulnerable to injuries because you’re less agile than you used to be and you’ve already lost some of your bone and muscle mass. Additionally, recovery from an injury may slow down with age.
To avoid injuries, make sure to consider the following tips below:
Use The Right Gear and Equipment
Most gym injuries happen because of a lack of proper gear and equipment, which may include shoes and clothes. No matter the activities you’re engaged in, make sure that you’re equipped with footwear and clothing appropriate for your workout sessions.
When looking for proper gym gear, you don’t have to spend a lot of money on a certain brand. You may simply purchase a comfortable pair of sneakers that offer good arch support and feature a cushioned heel for shock absorption. Anything that provides ample protection against overheating, impact, and strain are ideal in preventing injuries.
Buying an at-home exercise machine has also been very popular nowadays due to limited access to gyms. If you want to know your legal recourse in case you get injured on your newly purchased fitness machine, make sure to learn the facts here now.
This tip is a no-brainer when you’re doing your workout sessions in a gym. Besides, you need to drink water to replenish the water you’re losing when you sweat. Moreover, several gyms aren’t air-conditioned as you might prefer. Whether you choose to bring a jog of water with you or take a sip on an intra-workout, you have to take in fluids while working out.
Build Up Intensity
When you’re starting, it isn’t unusual for individuals to throw themselves into training with an unsustainable and harmful intensity. Ensure that you begin with a moderate exercise of around 20 minutes at least thrice a week and increase it gradually after several weeks.
Do Warm Up And Cooldown Exercises
Cold muscles are prone to injuries. This is why a proper warm-up session is essential. If done properly, it can boost the blood flow to your working muscles and lessen stiffness, which reduces the risk of injury.
Your warm-up must be active—walk or do some dynamic stretches, including leg or arm lifts for up to 10 minutes. If possible, avoid passive stretches like hamstring stretches because they can result in muscle tears.
Cooldown exercises, on the other hand, are done once you finish your exercises, which will bring your heart rate back to normal. If you’re thinking of the best cooldown exercise, consider walking for 5 to 10 minutes.
Be Realistic With Your Routines
Just because you can do a specific exercise a decade ago, doesn’t mean that you can still exercise with the same energy and speed today. If possible, be realistic with your training and don’t focus on your routines in the past. Instead, gradually increase the intensity and time of your workouts to avoid injury.
Know When To Stop
You don’t want to work out to the point that you’re feeling too much pain. If an exercise hurts your body, it would be best to stop what you’re doing. Playing through pain may prolong the healing time of your injuries and permanently prevent you from doing the exercises you love.
Whenever pain isn’t improving or seems abnormal, remember to consult your doctor. If you feel chest pain, dizziness, or shortness of breath, get help immediately.
Concentrate During Your Workout Session
One of the greatest tips that can help you prevent gym injuries is to concentrate on your workout session. If you’re distracted, you’ll just end up harming yourself. Therefore, you must always focus on what you’re doing instead of thinking of other things.
Only Lift Weights You Can Handle
Building strength often takes time, so never rush by lifting more than you can handle. If you’re just getting started and want to test how much you can lift, ask for a gym instructor and take it easy.
One of the most common workout mistakes is to overdo it and forget proper form, which can lead to serious injuries. So, always look for safer ways to test your strength in the gym, and don’t hesitate to ask a gym instructor to assist you.
Getting injured won’t only affect your daily workout routine, but will also cause you delays in achieving your fitness goals. Thankfully, with the above tips in mind, you’ll surely enjoy your workout or exercise session without any risks of injury. If you want more tips and advice to protect yourself from injuries, don’t hesitate to ask for help from a personal trainer or a fitness coach.