Everett Chiropractic Center Blog

February 20, 2017

Guest Post: Nina Williams on How You Can Avoid Injuries During Fitness Workouts

How You Can Avoid Injuries During Fitness Workouts

The push for fitness is a commendable stride but sometimes people sustain injuries as a result of failure to take precautions. Before any workout, there are routines that can be helpful while some others have significance as the workout progresses.

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Here are useful tips that can be of help:

Use a Gear

As you go on a workout, there is a need to use protective gear where necessary. The sort of gear you will use depends on the routines you will be involved in. if you are going to lift weights, it is advised that you wear boots that grip.  This will give you firm feet on account of friction.

If you are going for sprints, make sure that you have running shoes. A specialty store can come in handy here and you can be given guidance on the best fit for your budget.

Do not also forget that your body weight, height and build will be considered when looking at the shoe that fits. Regular lifters also need hand gloves so that slips can be avoided.

Nutrition

What you eat is important when you are considering any exertion over a period of time. Some people will realize that they are burning fat as they exercise and sometimes the loss of water could mean less hydration too.

The loss of energy as the fat gets burned could lead to fainting in some cases and this explains the need for a balanced diet as workouts become regular.

Your muscles could fail when your energy levels get severely depleted and tissue damage might be inevitable as result. Post workout protein should be consumed for repairs to muscle fiber while not forgetting the pre-workout consumption of carbohydrates.

Rest

When you are considering how to motivate yourself to go to the gym, your fitness goals will be clear. As you plan for the routines to embark on, you should make provisions for adequate rest. This is certainly one way to prevent injuries when on a workout session and it is advisable to use breaks when you feel exhausted.

One way to avoid injuries is to take a day of rest each week as a preventive measure. It is not necessary to wait for physical injuries before taking a break. Since the human body needs to be maintained, observing rest is one way to get this done. Learn to observe your body rhythm and observe the pause when you get a signal.

Stretching

Your muscles need some stretching before you start any workout. This will make you more flexible and build resistance. This evidently aids in warding off injuries since you become more flexible.

After the workout, you also have a need to stretch the muscles that have been exercised and frayed. Getting them to loosen up is helpful and you need to ensure that it is done after each session.

Smart Decisions

Sometimes it is easy to forget that as each day passes, your ability to complete the same routines as you have done over the years gets dampened. Every person needs to be realistic about fitness goals and not be too fixated on high-sounding goals.

Getting too much done can be harmful and since consistency is what can keep you fit, make sure you adhere to a regular routine. Doing too much will lead to more injuries and reducing the workload is a necessary precaution.

 

Hydration

You need to keep a water bottle close so that you can maintain your hydration levels while you exercise. If you lose too much water and do not get replenished, you expose yourself to more injuries.

Do not shut down your fitness progression with careless dehydration. Avoid any damage and drink water before, during and after exercise.

Warm Up

When you do light routines before your normal workout, you can get warmed up as you should.  This will lead to the circulation of nutrients and blood that will make your workout possible.

If you can run, jump or skip some ropes for a few minutes, your body will get attuned for your workout.

Cross Train 

The cross trainer engages in a number of routines that are different in nature. This is one way to give your muscles a rest window instead of repeating the same process daily.

The rate of burning body fat is known to speed up as you change your routines and this is healthy for weight-loss.

You are also able to avoid the discouraging plateau that is inevitable when you repeat the same routines each day.

 

Use a personal Trainer

Depending on what your fitness goals might be, some workouts are such that you need help with them. Going the whole hog alone is not recommended all the time.

When you use a personal trainer, you will get useful hints and tips that will help you avoid injuries.

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