Best Tips to Prevent Injury While You Exercise

So you’ve finally decided to get off the couch and get in shape by exercising congratulations. However, you can’t just simply do pushups and crunches left and right, as you’ll need to take the right approach otherwise you run the risk of injury. If this is your first time –or starting again after a long layoff- follow these tips.

Know Your Limits

This one seems pretty basic but a lot of people overlook it. According to Kenneth Plancher, associate clinical prevent injuryprofessor and orthopedic surgeon at Albert Einstein College of Medicine in New York, you must know your weak areas and work on those first before starting any rigorous exercise program.

If you’re just coming off an injury, it’s important that you heal yourself first and avoid putting too much stress on that area. Second, don’t expect to be able to do full workouts if you’re overweight by several pounds. Know your body’s limitations and work on that first by going on a diet. As you lose weight and your body becomes more flexible, you’ll be able to do more.

Learn the Movements and Routines

This point cannot be emphasized enough: a lot of the injuries that people suffer during exercise stems from improper posture and execution. All too often the focus is on just getting through with the workouts without doing the routines correctly. At the very least you’re cheating yourself since only the correct movement will produce results, and at the worst, you could injure yourself doing it.

It doesn’t matter if you’re reading instructions or following a video: study the movement first and follow it to the letter. Do not attempt to use a modification technique unless it is permissible. It might take time to get the posture right but it’s better than trying to do it quickly but incorrectly. And there’s no need to do the advanced routines anyway if you’re just starting, so be patient.

Don’t Do Too Much Too Quickly

This is related to the tip above, but it deserves special mention. Once you’ve learned how to do the routines, you might be tempted to do too much at once to lose all that weight and get those abs. You’ve got to resist the temptation and simply follow the recommended sets and reps given by your personal trainer or fitness program.

The reason is simple: your body needs time to adjust, and doing an endless number of push-ups and crunches aren’t going to burn those fats overnight. It just doesn’t work that way: in fact, that will make things worse as your body will suffer, forcing you to cut back on your workouts.

Your body will tell you when it’s time to increase the reps and sets, so don’t push it. It’s better to move slowly but surely rather than crash and burn. Stick with the program and keep a journal of your progress and you’ll notice improvements along the way.

Warm-up

No matter what exercise program you’re into, your chances of getting injured go down if you warm prior to the start of the actual session. By warming up, you’re giving your cold muscles time to stretch, and increasing the pace slowly reduces stiffness and reduces the risk of getting hurt.

According to WebMD, warm-ups help your muscles deal with stress so you’re less likely to suffer an injury. Before doing any serious aerobics workouts, stretch your limbs and work up a nice sweat before getting to the training proper.

Exercise Regularly

Exercise at least 3 to 4 times a week, preferably the same time each day and for at least 30 minutes. One of the reasons why people get injured is they exercise irregularly: they work out for an hour a day, take the whole week off and start again. You’re not going to get any benefits this way, and it could actually make things worse as your body doesn’t get enough time to get used to the routines.

Exercise can be a lot of fun, and the benefits you get, physically, emotionally and mentally, are immense so there’s no reason not to do it. And by following these simple tips you don’t have to worry about getting hurt.