In the last post, I talked about how to stay motivated and what you should look for in a good personal trainer. In this post, I’m going to go over some simple tips for safer workouts.
When it comes to getting a good workout, we all have time restraints, so it makes sense that you do everything possible to make the most out of the time you have set aside for exercise. So today, I’m going to discuss some simple ways that you can enhance your results without increasing the time you spend on it.
Stop and go
If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this and build up your endurance try doing some stop-and-go exercises. For example, run 30 metres at about 80 percent of your effort, slow to a jog for five to 10 metres, then run again for another 30 metres. Repeat this process five times.
Did you know that three out of four ACL injuries occur when you land or turn wrong during physical activity? Practice keeping your knees bent instead of straight while exercising. This will help reduce the impact on your joints as well as your risk of injury. This also helps reduce impact if joint pain is a problem for you.
Heatstroke is more common than you think during exercise. Therefore, it’s important to reduce your risks as much as you can by staying as cool as possible during your workouts and remembering to stay properly hydrated. Remember to drink at least eight glasses of water a day. You need even more in extreme temperatures or when working out to replace fluids lost through sweating. This is particularly important when working out indoors as you’re likely to sweat more with less air circulating. A fan can help massively with this too.You can also help beat the heat by keeping a couple of wet towels in your freezer and draping them around your neck to keep your temperature down. (This is also a handy tip for keeping on top of hot flushes when you’re not exercising!).
Always make sure that your equipment is in good working condition and fits properly to help avoid unnecessary strain or injury. The extra money spent on proper equipment goes a long way.
Do it the right way
Bad technique is just as bad as faulty equipment. When you’re performing your exercises make sure that you are using proper form, so that you can avoid stress, strain and possible injury. If you’re not sure how to execute a particular move it’s a good idea to seek the advice of a coach or trainer, because doing them the wrong way can lead to temporary and long-term damage. Lots of fitness vlogs have how to videos on YouTube for all types of exercise.
Get it on video
If you’re having trouble mastering a particular exercise keep in mind that the camera doesn’t lie. Try recording your workout session and then watching it back, so that you can see where your strengths and weaknesses lie. This will help ensure you’re using proper form and constantly improving your technique. You can also show the video to your personal trainer if you have one so that they can review your performance and point out areas that need improvement.
Loosen the shoulders
Even a slightly injured rotator cuff can shut down the function of a shoulder. To avoid this, you should include warm-up and stretching exercises designed specifically to protect your rotator cuffs.
Buy your running shoes after work
Always shop for shoes near the end of the day, especially running shoes. This is because in the evening your feet are swollen from being on them all day. Doing this means you can be sure that you’ll have a comfortable fitting shoe that won’t be too tight after a long walk or run. By wearing shoes that fit properly it can also help reduce wear, tear and possible injury.
Know where you’re going
Whether it’s walking, running or cycling, make sure that you have a dry run of any route you plan to take, especially if it’s your first time using it. When you’re familiar with the route it can help reduce your risk of injury substantially.