Often many people decide to undertake some sort of physical exercise sometimes after long periods without doing anything.
Easing your way into exercise is a good idea, having clearly defined fitness goals and perhaps even undertaking the assistance of an exercise professional, hiring a Personal Trainer or having an exercise buddy are all great tips but hear are some more tips that will assist you towards an injury free training program.
Warm up properly
Low intensity exercise for a few minutes before you start exercising will prepare your body to get the most out of your workout.
Get your technique right
If you are not sure how to perform your exercises correctly and get the maximum benefit from every workout then consider hiring a personal trainer. Learn the skills from your trainer that will last you a life time!
Start light and increase gradually
Always make sure your muscles and joints are used to performing exercises correctly before challenging them too much. This will decrease your risk of injury and improve your performance and recovery time.
Monitor your pain
As you begin exercising, you will experience pain! Recognize the difference between good and bad pain. If something doesn’t feel right – don’t push through. If the bad pain persists then get it checked out so you can get back into your training with full range of movement.
Stretch during and after working out
Stretching is a vital part of exercising as it assists with muscle recovery and increases range of movement. Stretching should be done only when the body is warm. So warm up first then stretch. During your resistance training / weights work out make sure you stretch after each set. When doing cardio training make sure you stretch after your warm up and at completion of your work out.
Let your body recover
Make sure you leave adequate time between workouts for your body to understand and adapt to what has happened. Allow time for your muscles to recover. Performance increases after a little rest! So allow at least 24 to 48 hours recovery for beginners and then reduce this as your training experience increases.
Set yourself goals
Talk with your Personal Trainer and set goals specific to your level of fitness. This will ensure you train hard but smart, avoiding over training and burnout. Monitor these goals regularly and reward yourself when you get there – have a massage or do something that makes you feel great!
Have fun and enjoy your training
Exercise should be fun and enjoyable. Try mixing it up when you get board to keep motivated. Have a fitness goal that way you are always working towards something. Train with a friend or your partner that will keep it fun filled. Make it part of your lifestyle and remember consistency is the key!!
