Almost everyone who exercises regularly will experience some type of injury at one point or another. The most common types of injuries are pulled muscles, sprained ankles, and runner’s knee. And the majority of these injuries occur because people don’t take care to properly stretch before exercising. Stretching can help prevent many types of injuries including muscle strains and ligament tears which are often caused by sudden movements without a proper warm-up. It is important to remember that it doesn’t matter what type of exercise you’re doing – stretching needs to be a part of your routine before you start any workout! This article will teach you how to exercise and avoid injury.
Warm-up before exercise
Warming up your muscles before exercising is the best way to prevent injury. I recommend that you work out, then stretch your problem areas. You can also start by simply walking or jogging in place for five minutes to help get the blood flowing throughout your body.
Listen to your body
You should always listen to your body. If something doesn’t feel right, stop what you’re doing and wait until the pain goes away before resuming your workout. If after a few days of rest the pain hasn’t gone away, go see a doctor.
Choose your exercise wisely
Before starting any workout routine, it is important to know what your body can handle. If you’re new to working out, choose exercises that are low impact rather than high impact. Exercises such as swimming and biking are great choices for people just getting started with a workout regimen since they have little to no impact on joints. Try doing these exercises at the gym or find a local pool/bike trail and work out outside. If you’re just looking to get in shape, aim for two to three workouts per week.
Cool down
After you exercise, it’s important to cool down your body by doing some light cardio. This will help reduce stiffness in the muscles and decreases blood pressure. Five to ten minutes of light cardio is sufficient enough after exercising. You can finish up by stretching problem areas again — just remember not to overstretch! Always listen to your body so you don’t cause more damage.
Don’t work out on an empty stomach
Working out on an empty stomach can lead to lightheadedness and dizziness. You should always eat a healthy snack or meal about 30-60 minutes before working out. This will fuel your muscles for the workout ahead and help prevent injury. Don’t work out if you’re overly hungry since this puts additional stress on your body, which can lead to injury.
Use the right equipment
The correct equipment for exercise will help you work out more efficiently and decrease the risk of injury. For example, if you’re working out with free weights like dumbbells, be sure to use a weight that’s appropriate for your fitness level. If you don’t know how much weight is right for you, start with a lighter one and gradually build up your strength.
Get a personal trainer
Working out with a personal trainer will help you learn the correct way to work out, show you what exercises are beneficial for your body, and teach you how to perform them properly. If money is an issue, take group classes since they tend to be more affordable than 1-on-1 sessions.
Conclusion
If you want to stay healthy and avoid injury, there are some simple steps that will help. Warm-up before exercise by walking or jogging in place for five minutes, stretch your problem areas after exercising, listen to your body’s feedback about pain levels, choose the right type of exercises based on your fitness level – high impact vs low impact- and use the proper equipment. Find a personal trainer if money is an issue or take group classes which are usually more affordable than 1-on-1 sessions with a professional coach. This article has given you all the information you need to start avoiding injury!
