It can be devastating to suffer from an injury while working towards your fitness goals. Even a small tweak of a muscle can set you back in your journey significantly. You can help reduce your risk of injury by taking extra precautions upfront to ensure you are exercising in a safe and healthy manner. In this article, Larry Greenfield – a New York-based fitness trainer – shares a handful of effective tips to prevent complications and help you reach your goals.
How to Reduce Risk of Injury While Exercising: Stay Up to Date with Physicals
Before beginning your fitness journey, and even during, it is important to stay up to date with routine physicals with your physician. Starting a new fitness program can bring new stress to your cardiovascular system or joints. Based on a routine physical, your doctor can suggest the parameters of your workout regimen to ensure you don’t put your body in danger.
Hire a Trainer
Each individual is different, and what exercise routine works for one person may not work for another. A personal trainer can help identify what routine may be best for your body type and help teach proper form to prevent injury.
Don’t overdo it on day one. If you are just getting started, start slow, and gradually build up your time and intensity each week. Over time, your body will adapt and will allow you to increase your stamina and power.
A mistake many people make is to jump immediately into their exercise plan for the day without taking the time to properly warm-up. It does not matter if you are in great shape or a beginner, your muscles are most likely tight at the beginning of a workout. Taking a few minutes to stretch or warm up your muscles can help prevent injury.
Have Fuel in the Tank
Dehydration can cause many issues when working out. Having insufficient energy, either through food or water, can lead to muscle cramping, dizziness, and more. Make sure you are consuming plenty of water and keep the right nutrients from your diet on days you work out to prevent dehydration.
Invest in Proper Equipment
Having the right shoes and clothes for a sport can go a long way in helping prevent injury. There is a reason why there are different shoes made for running, lifting weights, playing basketball, or tennis. Tennis and basketball shoes are made to help provide more ankle support, as the sport requires a lot of technical footwork. You don’t have to spend a ton of money to find the right equipment; however, investing in the proper shoes or clothes can prevent expensive injuries down the road and ultimately save you more money.
Know Your Limits
The fitness world has falsely made people believe that a workout isn’t beneficial unless it brings pain or makes you sore. While it is important to keep your fitness journey challenging, listen to your body, and rest when you need it. Overtraining can cause more damage to your muscles than good and working out while you are sick can only make you weaker. Never be afraid to take a break if a move is too difficult or you are feeling off.
About Larry Greenfield
Larry Greenfield is a certified fitness coach from New York, NY, who specializes in helping 40+-year-olds to get into the best shape of their life. Through years of experience, he’s discovered that personalizing his approach to fit each client’s needs and aiming for long-term results is the best path to improve his clients’ lifestyle.