Powering through a workout, even when you have sustained an injury all in the name of 'no pain, no gain' can do more damage than good.
Whether you are sweating it out at the gym or trying to stay motivated with your home workout, paying attention to your body will be the best thing you can do. Here are five ways you can avoid injury during a workout to keep you moving towards your target.
Pre workout preparation
Improving your mobility is the best way to get the best results out of each workout. However, building your endurance and your mobility rely on warming up and cooling down for each session. Doing this increases your mobility and precision that you need for each rep. Staying hydrated before your pre-workout reduces your chances of getting a cramp or injury. Always keep in mind to start slowly before building up to a good sweat session.
Your form matters
Good form equals good results. Knowing how to maintain good form before you move on to the next exercise leads to fewer mistakes and putting a strain on body parts that you shouldn't be straining. It will be advisable to consult your doctor or physician to find your sweet spot, but it's important not to rush yourself.
Avoid sudden changes
Going 0-100 is a recipe for disaster. Our bodies need time to adjust to each level of exercise, be it full body workout or a bodyweight exercise routine, it will take a gradual increase in challenging your body before reaching an intense level. Avoid pushing yourself too soon, especially if you haven't exercised in a while.
Switch-up now and again
Sticking to the same type of exercise will not only lead to boredom, but it increases your chances of injury. As cliched as it might sound, variety is the spice of life. Switch things up with your routine by including exercises that are not intense and workout different muscle groups such as yoga, dancing, running, or swimming. Remember to take full advantage of rest days to give your muscles time to heal.
Look for the warning signs
While pushing your body can be challenging and rewarding, it is important to know when to stop. Working out to the point of pain can do more harm than good and potentially lead to long-term injuries. Should you feel any pain while exercising, stop. Any sharp or uncomfortable pain could be a sign of something greater. Any dizziness, pain, shortness of breath, or chest pains need needs medical attention as soon as possible.