As a beginner we are likely to be susceptible to injuries as we begin our exercise routines, although it can also be a problem to the more experienced among us. By following a few simple rules, we can help prevent ourselves from suffering pain and injury.
- Never begin a workout without a warm up first.
We may be of the opinion that warming up is a waste of time, after all, we soon warm up after a few minutes exercise. The object of a warm up session is primarily to help loosen up our muscles and joints before we progress to much higher intensity exercises, which are often responsible for our injuries. By making warming up an important starting point before our workout, our muscles will be prepared for our exercise programme.
- Take care not to overdo things.
Many of us are working out to try to lose weight and get in shape, and to try and speed things along we often get rather enthusiastic, hoping results will come quicker. By pushing our body too hard we are at risk of muscle strain and injury, possibly rendering us unable to workout until our body has recovered. The more sensible approach is to take things much slower and steadier, results may take longer, but at least our exercise routine has not ground to a halt due to injury.
- Choose the right equipment.
It is always a good idea to invest in good quality equipment for our workout sessions. Cheaper is not necessarily a good idea when considering safety. For cycling a good helmet, elbow and knee protection, good clothes and training shoes. Weights, exercise cycles and other gym equipment should be of good quality, the least expensive options are not guaranteed to be better or safer.
- Be sensible and realistic.
We have to be realistic when we commence an exercise programme, we cannot just assume that our body can cope with anything we plan to do. There is no way we can expect to lift heavy weights if we have never attempted it before, or cycle or run miles when we have not done it for years. We need to use our common sense and be realistic about how we approach a new fitness regime, our body is a finely tuned machine and by approaching our workout and exercise routine with caution we will reduce the risk of injury.
- Take time to wind and cool down.
When we have completed our workout the next important step is to cool down. This is just as important as our initial warm up. Cooling and winding down after our workout includes gradually reducing the intensity of our exercises and gently stretching our various muscle groups. By getting into the habit of following these simple steps we will help prevent damaging muscle strain. This routine can be employed in whatever form of exercise we are doing, whether it is aerobics, weight training, running, swimming or cycling. This only takes a few minutes but it is a few minutes well spent with regard to injury and sprain prevention.
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