Regular physical activity is a guarantee of your health and a guarantee of a beautifully toned body. But in order for them to be also safe, you need to follow a few simple rules.
What are the most common training injuries?
The risk of damage to certain parts of the body depends on the characteristics of the training and the exercises performed.
If the practitioner works with weights, then the risk of back injury increases, since it is her muscles that take on almost all the load, especially if lifting exercises are performed.
Also, during strength training, the muscles of the shoulder and neck often suffer (she herself received such an injury in a hurry last year, neglected to warm up, did not warm up the muscles).
If during classes is done emphasis on the legs, that is, the risk of injury to the knee or foot, as the weight of the whole body will be transferred to the legs.
How to avoid injury while exercising?
Start any workout with a warm-up
Give it at least 5-10 minutes. It allows you to warm up the muscles and prepare them for full-fledged loads.
If we go straight to the main exercises, then “cold”, that is, not warmed up and completely non-elastic muscle tissue can quickly be damaged. As a warm-up, you can use rotations of different parts of the body, jumping, running, or walking.
Get the right equipment, especially shoes.
So, in uncomfortable sneakers, the risk of injury to the foot increases, since the necessary shock absorption is not provided. You can get injured because of uncomfortable or inappropriate clothing if it interferes with normal and correct movement.
Do not overestimate your strength.
If you are new to sports, then you should not overestimate your strength and knowledge. And if you are doing it for the first time on some complex simulator, then help is all the more needed.
Many, having signed up for the gym, neglect classes with a trainer, but in vain. Even if you study the exercise on the Internet, you will hardly be able to understand all its specifics. The trainer will show how the limbs should move, how the muscles should work, and also immediately correct all the errors that arise.
Evaluate the correctness of the exercise.
During training, constantly evaluate the correctness of the exercises, because many injuries occur precisely due to mistakes.
If you are not confident in yourself, it is better to do it under the supervision of an experienced coach. Follow the execution carefully until the exercise is brought to automaticity.
By the way, not only movements are important, but also the pace of execution, since if it is too fast, then the risk of injury will increase. Do the exercises smoothly, without sudden jerks.
Training should be comprehensive, systematically work out all parts of the body.
Do not overdo it!
The measure is needed in everything, including sports. The average duration of one lesson should not exceed 40-60 minutes.
And don’t think that a two-hour workout will help you work your muscles better. Such excessive loads are exhausting and more likely to result in damage.
Choose the right weight.
If you are doing strength training, then choose the right weight. How do you determine the ideal mass? With it, you can perform at least 5-7 repetitions, but at the same time, your strength will not be completely exhausted. If the weight is heavy, then you can hardly do even one or two exercises.
Train regularly. If you exercise once a week or less, your muscles will completely weaken.
If you feel pain, then stop the exercise immediately, since pain is the first signal of micro-tears in muscle tissue. And if you continue to work, then there will be serious damage. Inform your coach immediately!
Don’t exercise too often.
Do not exercise too often, as the muscles take time to recover. If you train every day or even every other day, then the tissues will not have time to recover. The interval between full sessions should be two or three days.
Feel free to ask for help.
If you are in doubt about your abilities or are working with a lot of weight, be sure to take a partner. He will be able to control the exercise and ensure you at the right time. Better get a coach!
For your workouts to be effective, safe and your muscles to work properly, pay special attention to your diet.
The diet must certainly include foods rich in carbohydrates and proteins, such as fish and meat, cereals, cereals, dairy products.
Do not forget about the drinking regime during class.
Watch your concentration.
Watch your concentration and be more collected and alert. Don’t think that training is monotonous work that requires only muscle tension.
For many exercises, the practitioner has to maintain balance and also concentrate on the movements.
Learn to relax after exercise.
If the muscles remain tense after exertion, this can lead to their micro-tears. How to ensure maximum relaxation? You can do a light massage. A warm shower or bath will certainly help.
And yet, I would like to add that the coach also does not know how to read minds, although he controls your well-being and state. All unpleasant sensations, pains, dizziness, nausea, etc., be sure to immediately inform him !!!
If you cannot take this or that weight suggested by the trainer, do the exercise, tell the trainer !!!!
If you just feel somehow unimportant, immediately report to the coach !!!
This will help you avoid the trouble!
Be healthy and be sure to exercise!