Are you new to working out? Are you keen to get fit? Exercise has countless benefits for mental and physical health. However, there is a risk of injury. It’s particularly important to be aware of the risks if you’re a beginner. Here are some top tips to help you steer clear of pulled muscles, strains, and sprains.
If you’re keen to progress, it’s easy to get carried away. However, doing too much too soon can increase the risk of injury. Your body isn’t used to doing what you’re asking it to do. Go steady, and build up your strength and fitness gradually. Run for longer when you feel comfortable doing so. Increase the weight load week by week. Don’t rush into anything.
No workout should begin without a thorough warm-up. This is a surefire way to injure your body, and put yourself out of action. The warm-up is designed to get your heart pumping and increase blood flow to your muscles. It should feature both cardio exercises and stretches. Your heart rate should be elevated, and your muscles warm before you begin. If you go straight into a session, you could easily pull or tear a muscle.
Condition your body
Conditioning is a really effective means of reducing your risk of injury. You can do this by stretching and treating yourself to a deep tissue massage once a week. Stretches increase flexibility and suppleness in the joints. They also make your muscles stronger. Massage therapy increases circulation. It also releases tension, which can develop as a result of overtraining.
The cool down is as important as the warm-up. This should form an integral part of your workout. The cool down brings your heart rate down and accelerates the removal of waste fluids from the body. If you stop suddenly, you may feel dizzy. Without a cool down, it’s also very likely that your muscles will ache for days after the session. This is due to collections of lactic acid. A cool down should include very gentle cardio exercises combined with stretching.
Asking for advice
If you’re a beginner, you may not have perfect technique, and this can put you at risk of injury. Before you start going to the gym, for example, book some personal training sessions. This way, you can learn how to use the machines, and work to a suitable regime. If you want to learn yoga, take up dance or try spinning, look into classes in your local area. If you have any questions about what you should be doing or how to use equipment, it’s always best to seek advice.
An injury can set your training back and cause you severe pain and discomfort. If you’re keen to get in shape this winter, make sure you take these pointers on board to lower your risk of unwanted troubles. Seek advice, and make sure you warm up and cool down thoroughly. Be patient, and avoid trying to run before you can walk.
This is a contributed post.