“I think I will go workout and maybe injure myself while I am there,” said no one….ever. However, even with the best precautions, sometimes injuries will happen. Here are a few of our favorite tips to help prevent that if you are wanting to start the Work Out habit again.
This probably sounds like a broken record to you, but, there is still a large percentage of gym rats ( newbies, especially) that are so eager to hit the weights that they skimp on or even ignore the warm up session. Big mistake.
Properly warming up will raise your core temperature and ready not only your metabolism, but your joints for the actual workout. The warm up should consist of approximately 10 minutes of moderate cardio on a treadmill or walking in place.
Drink plenty of water before you begin. If you have a lengthy workout of more than 30 minutes, drink during your workout. Then hydrate your body again afterwards with water. Your body needs the water and this will make your workout more effective.
Whatever activity you choose as your workout, use the “talk test” to make sure you are not pushing yourself too hard. If you cannot talk and exercise at the same time and have a hard time breathing, it is time to slow down your pace. As you get stronger, you can increase the reps, the length of exercise, or the intensity.
Wearing the correct footwear for the activity you have chosen will protect you from many injuries. There are a variety of great shoes on the market and experts in the market can help you select the proper shoe for the activity you choose. It is also important to wear clean socks that fit well.
Post Exercise Stretching
This step is often overlooked, yet the importance of it cannot be dismissed. Stretching afterwards keeps your muscles loose and allows for your body to slowly readjust itself. There are many great stretches to try, however be sure to stretch in several ways to care for your limbs as well as your core.
Finally, carry an ID on you at all times. Some people choose a medical ID bracelet while working out. It is also a good idea to keep your cell phone close by, or leave some emergency contacts with the gym personnel. If something unfortunate does happen, you want someone to help you quickly.