Best Ways to Prevent Injuries
When training, we all want to get the maximum out of an exercise and target the proper muscles, but we shouldn’t forget the most important thing when it comes to performing the exercises: form. There are many things we should consider when it comes to training. Do not hurry to get those weights or add as much weight as you can handle because those can lead to injuries and prevent you from being active. Here as some tips to help you get the best out of an exercise and prevent muscle damages.
- Warm up and stretching
Warming-up is a must before exercising, it helps the blood flow in your muscles. Exercises like jogging, running or any other type of cardio are some good options to warm-up. Warming-up for 10-15minutes before the actual exercises prevents injuries and you will feel less sore, whereas skipping it can result in painful muscles which will take time to heal. The same thing goes for stretching, you can stretch after your warm-up and also at the end of your workout routine in order to increase flexibility, perform better and prevent injuries.
- Use proper form and gear
Learning new stuff is never harmful, so even if you have been into sports before always consider learning new techniques. Using the correct technique is very important when exercising, make sure that you are wearing the right clothes and have the right gear when training in order to feel more comfortable which results in more efficient training.
- Hydration and nutrition
Our bodies are like machines, so they need to be fueled and hydrated in order to work properly. Many people underestimate the importance of water to the body. You need to drink water before, during and right after you finish exercising. If you don't refill your fluid loss during exercise, you will feel fatigued and feel pain on the following days. We suggest that you drink 1.5-to-3 gallons per day in general, of course how much water to drink depends on your daily activity but dehydration reduces endurance, decrease strength, causes cramping, and slows muscular response. Even being slightly dehydrated can cause poor performance. Like hydration, nutrition is also crucial for a body to function. Always eat your pre and post workout meals, make sure they are rich in vitamins and proteins. Tend to choose healthy meals because no matter how hard you train if you eat unhealthy foods your body won't have the right nutrients to recover and to get the desired results.
- Overtraining and form
Overtraining may lead to muscle injuries and you will need some time to rest. A four-day split workout will absolutely not lead to overtraining unless they are very long sessions. When exercising, keep in mind that form is very important. As you get stronger, different muscles come into play. You need to pay much more attention to body positioning, set up, muscle contraction during the lift, and mental preparation. Make sure you train enough with the proper form that will guarantee you the desirable results.
Resting helps your muscles recover faster and also prevents injuries. Try to rest at least once a week, get a good massage if you can afford going to a massagist which will make feel better and more relaxed. Laying down doesn’t mean resting, you can read a book, have a bubble bath or go for a short walk. Take a break if you have been injured, do not push yourself too much. Remember to always listen to your body and love yourself the way you are.
The squat challenge