How to prevent injuries when training
Not only can injuring yourself be painful and debilitating, but it can also set your training goals back for several weeks. To avoid injuries, you should make sure you are following these eight golden rules:
Make sure you are warmed up properly-
Warming up means getting the blood flowing to all our muscles and the surrounding tissue. Blood carries important nutrients that we need during our workout, so if we skip this stage then muscles can tear. You should be aiming for about 10 minutes of jogging, jumping or cycling to really get your circulation revved up.
Stretch as well as warm up-
Most people think that a warm up is sufficient to count as a stretch, but they are two separate elements to being prepared. Stretching elongates a muscle and prepares those areas you want to work more specifically. Properly performed, stretching a muscle out makes it alert for exercise and therefore puts it at its most injury-resistant. You should do this at the beginning and the end of your workouts.
It’s important to make sure that you replenish fluids during and after your workout. When you begin to get dehydrated, your muscles will tire more quickly. Lean muscle tissue is 75% water and, when our levels drop, so does their performance, meaning you get less out of your workouts.
Avoid doing too much too soon-
It’s easy to get carried away with a new fitness regime. Perhaps you’ve set yourself some ambitious targets and really want to throw yourself into your new resolve. That enthusiasm is great, but you need to listen to your body and know how hard to push it. Too many newcomers make the mistake of attempting too much and get injured very quickly.
Don’t train too often-
When you work out, your muscles need time to repair. Overtraining them leaves them weaker and more susceptible to injury.
Get the right technique-
If you are working out with weights or a piece of equipment, you should always take the time to get to know how to operate the machine and to learn the correct form before starting your workout. Not knowing the correct technique can lead muscles or the connective tissue to tear.
Use the right weight-
Alongside bad form, not selecting the right weight is one of the most common ways that people get injured during a workout. You should always choose a comfortable and manageable weight that allows you to complete a move with perfect form. Select the heaviest weight that lets you to stick to perfect repetitions. Try not to twist, wrench or jerk your body, as all of this puts extra pressure on your body and can lead to injury.
In order to perform well during a workout, you need to make sure that you have the necessary reserves to fuel your body. By eating a well-balanced, low cholesterol diet rich in fruits and vegetables and low in fat, you will be providing your muscles with all the nutrients they need to avoid injury. You should also ensure that your diet contains enough protein so that muscles can repair themselves.