Is it possible to avoid all injuries during workouts?
While you may feel very motivated to start exercising and lose weight, you may also feel tempted to overexert yourself. This is especially dangerous because your enthusiasm will be the root of the problem.
You may want to lose 10 pounds in one month or get into your bikini before summer comes, and not being able to achieve your goals will make you feel terribly frustrated.
What counts is to stay healthy when you are exercising. Injuries are a serious matter and they can occur while you are trying to work harder for your weight loss deadlines.
If injuries do happen, they will force you to stop exercising altogether. So, the best course of action is to learn how to avoid injuries during workouts.
Visiting your doctor
First and foremost, you need to pay a visit to your doctor. He or she can tell you if you are in good enough shape in order to exercise. Especially if you suffer from a chronic condition, seeing your physician is of the utmost importance.
Diabetes, high blood pressure, and bad cholesterol are all conditions that can be counted as risk factors. Tell your doctor about the weight loss training you want to follow.
If your doctor ends up saying “no”, then it means that the risks for your health are definitely worth taking into account.
In fact, it is highly recommended for people aged over 44 years old to be monitored when they are trying a new type of physical training.
Likewise, this is the age when the risk of a heart attack or a stroke is significantly higher than in younger people.
With age, the risk of fractures grows, and healing takes more time and it can be very painful, too.
How to prepare your body for exercise
There are certain exercises you can perform in order to prepare your body for exercise.
Warm-up exercises are the norm, but cool down exercises must also be kept in mind. They help you maintain flexible, and being flexible reduces the risk of injuries.
About warm-up exercises
Warm-up exercises help you prepare muscles and joints for more effort. They are short and gentle and they do not cause overexertion.
If you feel your muscles are stiff, do not jump right in your main workout routine.
Start with some warm-up, so they can become more loose and flexible.
Your heart also benefits from the warm-up, as its rate slowly increases.
Simple cardio exercises are the most recommended for warm-up. They may include using an indoor bicycle or a treadmill.
Around 15 minutes of warming up are usually enough. Even without such equipment, you can warm up with some jumping jacks that put all your muscles in motion.
About cool-down exercises
These are used for making your heart slow down and your muscles relax after an intensive workout. This is very beneficial for reducing the usual soreness experienced after working out.
Stretching is considered among the best for cooling down your body after exercising.
Yoga poses can be used as well. It is well known that yoga is great for preventing workout-related injuries.
What exercises are will help you avoid injuries during workouts?
Besides the warm-up and cool-down exercises mentioned above, you can also contribute to avoiding injuries through other means.
For instance, you should know that overusing your muscles and joints leads to injuries.
That can happen if you follow the same routine day after day. Your muscles and joints become worn out in the same areas and that leads to wear and tear, so to speak.
Another important rule to keep in mind is to never force yourself if working out seems too hard.
There are many sensitive areas inside the human body. In general, you cannot strain your knees, your wrists, and joints without consequences. The best course of action is to avoid straining them when exercising.
In addition, there are also many low impact exercises you can try, without risking to hurt yourself. Especially if you suffer from arthritis, you should stay away from very strenuous workout routines.
This was the first part of the guide on how to avoid injuries during workouts. See the second part for more practical advice on avoiding injuries while working out.