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How to Avoid Injury
Injury affects most of us at one time or another and interrupts our workout routine. Here are some tips to help you prevent injury.
• Warm up thoroughly before you step up the intensity in your workout. Do basic stretches, an easy 5 minute jog or a few minutes on a treadmill. At the end of your workout, you need a few minutes to slow down, cool down and relax. It is important not to suddenly stop intensive exercise.
• Take it easy at first – if you are new to working out or have had a break for a while, it is important that you ease into heavy exercise. Don’t push yourself hard too soon. You would be better doing a daily walk for a few days before you get into anything specific.
• Run your own race – it is easy to get competitive in a group situation and attempt to keep up with guys who are fitter, stronger or more experienced. This is a sure way to injury. Workout according to your own plan and don’t be tempted to over-stretch yourself. This doesn’t mean that you shouldn’t push yourself at times – just be conscious of what you are doing.
• Wear correctly fitting shoes that suit your foot shape and the activity you are doing. Get shoes fitted by a professional at a specialty sports shoe store.
• Run on soft surfaces and avoid impact injuries. Run on grass or dirt paths rather than on the road.
• Strong legs absorb impact better, so work at strengthening your leg muscles with exercises like squats, step-ups and toe-taps.
• Increase intensity, distance, time etc in small increments. Only increase one element at a time and allow several days before increasing that element further.
• Check out the trainer, teacher, club or gym before you join or start a class. Make sure the correct accreditation is in place and safety procedures are followed.
• Learn the correct way to use the equipment at your gym. Ask for assistance before attempting a new machine. Make increases to weight, speed, repeats etc in small steps.
• Muscles, joints and bone need time to recuperate and injuries are more common when intensive sessions are repeated without a break. Alternate your workout sessions to have a heavy day followed by two lighter days of different activity.
• Be realistic! Accept the fact that the 80/20 rule applies to fitness as it does to most of life. For 80% of the time you will eat well, workout and stay on track, but there are times when this just doesn’t happen – holidays, illness, work and family commitments. 20% of the time you will be less than perfect! Welcome to the rest of the world! Relax and accept this as a truth, and you will be relaxed and enjoy working out more.
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