Regular exercises are instrumental for healthier hearts and physical fitness. However, some injuries occur when people are working out derailing our plans and leaving us in a challenging medical condition for weeks or months, depending on the injury’s magnitude. Although we are more vulnerable to injuries at an older stage, we must create safe working out programs to achieve our physical fitness goals.
While injuries are prevalent for first-timers, we can use a few tips in preventing their occurrence when working out.
Whether we have or don’t have a medical condition, we must engage our primary caregiver before enrolling in a workout program. A fitness test is paramount before we get into an exercise program. Our bodies succumb to stress whenever they are exposed to a new and strenuous environment. The cardiovascular system and joints are the most affected parts. A treadmill test from a qualified physician can determine the type and amount of exercise needed for individual fitness.
Workouts are done according to a specified plan. Whether we are doing it at home or in a gymnasium, we must have a verified training program. Identifying and hiring professional trainers will be useful in structuring and monitoring our exercise program. Besides the exercise, trainers recommend diets and other changes to bring the change we are looking for.
The eagerness to cut cholesterol or gain more muscles should not drive us into extensive exercises. Physicians recommend a slow start until we gain the skills and our bodies get used to the changes, we can gradually increase our exercise intensity. At the start, we should workout for 20 minutes at least thrice a week and increase the periods moderately. This way, our bodies will not be subjected to instant changes that might cause more harm than gains.
Before jumping into weight lifting or other forms of exercise, start with simple warm ups. We should stretch our muscles for some minutes as a warm up no matter how healthy our bodies are. Tendons and muscles are tight and need to be relaxed before lifting heavyweights. Failure to warm up can twist our joints or unpleasantly extend them.
Working out with office attire and high-heeled shoes exposes us to more injuries. Invest in proper garments and equipment. From a sportswear store, we can get good footwear and appropriate sports clothing. These clothes don’t cost a fortune since they are available from different brands, material quality, and size. Purchase attires that fit naturally and can protect us in case of overheating, impact, and strain.
When working out, our bodies lose large quantities of fluids through sweat. Replacing the fluids immediately is important for the normal functioning of the body. Increase water intake levels by a few glasses every day and regarding how much we are exercising. Dehydration affects our blood content and contributes to constipation.
Workouts take away energy, which may significantly go down if we don’t improve our eating habits. Doctors recommend an increment of carbohydrates in our meals to replenish our glycogen stores and prepare us for the next workout process. Protein intake hastens muscle repair and builds up more energy. To eat healthily during workout days, we ought to consult a professional nutritionist for advice on what to take.
Sometimes, our bodies generate fatigue, making it hard for us to stretch or workout. Forcing it to undergo the exercise program will worsen the situation and eventually cause a total shutdown. If the knees are feeling itchy and the muscles are sore, resting for at least 24 hours is crucial. Lack of changes after two days of rest demands a change of exercise schedule. A collaboration between a doctor and a physical trainer will help create another workout program that will fit our bodies.
Most lifestyle diseases and a few chronic diseases can be kept at bay or prevented by participating in exercise programs. However, the chosen program must be tested and fit for individual health. We should call our doctors and find safe workout programs that will not predispose us to physical injuries.