Training injury prevention is vitally important, yet often overlooked. Fitness professionals say that it is one of most common and highly preventable medical issues in the gym. It only requires a little time and consideration to preclude many types of muscle strains and sprains.
Prime Yourself
Training injuries can be extremely painful and knock you out of competition. You should treat your body like a finely tuned machine. This includes burning only clean fuel and proper tune-ups.
You should prime your muscles before working out. There are many kinds of warm-up routines and you should choose yours to suit your fitness program. Stretches prepare your heart and lungs for the demands of workouts. This gets your blood flowing and psyches you up mentally. Never allow time constraints to interfere with properly priming yourself for physical activity.
Try to create a warm-up routine which mimics your workout, but at a lower intensity. For example, Tai Chi and Yoga are great for those who regularly participate in moderate levels of physical activity. Both are excellent you’re your psychological health as well.
Warming up prior to every session conditions your body to expect a certain activity level. It is necessary to adjust it as you modify your fitness routine. This will signal your muscles and your mind to prepare for increased demands.
It is also important to make these adjustments in increments to prevent over training. Placing increased demands on your body too quickly can cause severe muscle damage. Ensure that you maintain proper form during the evolution of your routine.
Fuel your Training
Nutrition and hydration are keys to training injury prevention. They are also central to your overall conditioning results. Nutrition should be based upon the type of demands which you place on your body. Remember that protein, healthy fats, and carbs are critical to your macronutrient balance.
You should drink plenty of liquid before, after, and during your sessions. Your body loses an average of 10 ounces of fluid per 20 minutes of physical activity. Ensure that you replenish these losses throughout your workout routine as well as the day.
Make sure that you take time to recover when you are feeling under the weather. Your body requires increased amounts of hydration and nutrition when you are sick. You fuel your body and allow it to rest for speedy recuperation.
Gear Up
Training injury prevention should include your attire. Your clothes should be comfortable, fit your routine, and maintain your body temperature regardless of the weather. Nylon outer layers can protect your body against wind and cold moisture. Inner layers designed from cotton or polypropylene wick away sweat.
Your shoes are a critical element of your workout attire. They should fit your feet properly and your fitness program. Your feet are responsible for absorbing the shock from all your physical activity. Your shoes should be designed to protect your feet and prevent training injuries.
Training to prevent injuries can reduce down-time. In the event that you are injured, you must allow your body to heal. This means increasing rest and reducing your workout, at least for a short time. Ignoring your body could result in further muscle damage.
While not all are, most athletic injuries are preventable. Warming-up properly prepares you physically and mentally for upcoming physical activity. Training injury prevention can also enhance the healing process. This results in fewer lost gym days, if you are ill or injured. Make sure that your warm-up routine is appropriately suited to your fitness regimen. Ensure that you are ready to take on the world both inside and out.