Some Tips To Avoid Injuries When Doing Exercise
If you have been living a sedentary lifestyle for a while and want to begin a workout routine again, you should take good care or precaution so that you don’t get hurt or injured. If you get started in a fitness or workout routine, a slight discomfort of muscle pain is to be expected, however, if the pain persists for a long period of time, then it is a warning sign for you to stop and take a look what goes wrong.
Perhaps you have heard about the saying ‘No Pain No Gain’. This is especially true when it come to a fitness program. However, a good workout routine will help build your physical strength, but shouldn’t damage your muscles. As muscles get used, especially somewhat beyond their usual range, lactic acid, micro-tears and other physiological changes occur that result in muscles being built up stronger than before.
Again, as mentioned earlier, a slight discomfort on your body when you first got started with a workout or fitness routine is normal but if you are experiencing severe back pain, neck aches, knee joint soreness and other symptoms, you should consult with an expert. Perhaps the techniques you use are wrong or the routine does not suit you physically. Or perhaps you may be trying to do too much, too soon, or you may have a medical problem that should be addressed.
Work up to any vigorous routine slowly. How slowly will vary from person to person, depending on age, experience, prior exercise routines and overall fitness. Get muscles warm and limber before cranking it up. Most strains and rips result from being too cold and not stretching, or extending more than you’re ready for.
When doing exercise, make sure you are always in a correct posture. Doing exercise in a wrong posture can lead to serious injury. Make sure you stand firmly in a comfortable position with your back straight up and legs apart. Warm-ups should take at least 15 minutes and include very gentle jogging in place or jumping jacks to get the cardio and lung systems working well. They should include some slow, gradual stretching to get joints lubricated and muscles relaxed and gently lengthened. Warm-ups that are too short can easily lead to stretched or torn cartilage that takes a long time to heal.
Breathing properly is also very important when you are doing a workout routine. For example, breathe in when you are preparing a repetition and breath out when you are exerting yourself. Don’t let inexperienced trainers, or so-called ‘friends’ talk you into over-exercising. Exercise too much too quickly is the main reason why people get injured in the first place. Over exercising can be counter-productive.
When doing exercise, stay within your comfort zone and expand it gradually. One of the most common reasons people give up on workouts is injuries produced by working beyond their capacity. That makes working out no longer fun. Building up, while you build out, to increase your ability to do more, faster will keep you going for years to come. The goal here is to have fun while you are exercising.
Before you begin a new routine that involves activities that are unfamiliar, get guidance from a professional. Incorrect technique or performing the wrong move are two main causes of injuries during exercise. If you don’t know how to perform a certain routine, you should first seek advice from an expert. Do not embarass to ask as people will be happy to help out if you ask for it.
Exercise is important to keep your body fit and healthy but you must also take care and avoid injuries. Always consult an expert before you begin a new workout or fitness program.
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