My Top 10 List: Top 10 fitness tips to avoid injury.
Practice these top 10 fitness tips at gym so that you avoid injury to prevent yourself from being harmed. These 10 best fitness tips not just deliver results but also helps in keeping up the momentum of your workout. Make the most out of your limited workout time by using our guide to the best exercise tips.
Here are the fitness tips to avoid injury during your fitness training.
A good warm up is essential to limit your chances of injury. Warming up helps the body to deliver oxygen to the exercising muscle groups. It also boost your strength while you are proceeding forward with your training routine. Warming up increases body temperature, which reduces the chance for muscle and tendon injuries. It is recommended that you do a 5 minute warm-up as it increases blood flow to the exercising muscles.
Fitness freaks claim that warm up/stretching is equally important at the end of your training. It is recommended to do a warm up post workout if you are occasionally feels pain in your muscle post work out. However, it is highly recommended to check out with your fitness coach for a personalized advice. You can check on youtube regarding the inclusions of a basic warm up for more details.
Practice a Stable & Impactful form
Most of the beginners jump in to exercise their muscles with advanced exercise forms. However, it might excite them in the initial stage but may end up hurting their muscles as they increase weight.
Beginners & intermediate muscle builders to focus on the basics which turn out to be essentials to improve their muscle strength. You can have a look at youtube tutorials on more information about how to practice a stable & impactful form.
Post Workout Recovery
To keep up the momentum, post workout recovery is essential for your muscles. Movement is a big part of ensuring your body can recover. Take the time to ease out of your workout by gradually cooling down.
Always take a minimum of 5-10 minutes to cool down and stretch out after you’ve finished a workout. Incorporating heat and massage into your recovery is also a great way to loosen up any tightness you may be carrying with you. You can have a look at different post workout recovery stretch based on the body part your have trained or the types of exercises you have done in your workout.
Find Your Support System
It is essential to follow a buddy system at gym, be it your coach or a spotting buddy. Whether you are working out alone or in a group it is important to get the assistance to keep up the weights & also to ensure you stay safe.
Social media will not just boost your motivation but also create the links with other fitness buddies. It helps you stay motivated and gives you company.
Too Much Weight
Using too much weight in an exercise is a high-risk proposition which increases the chance of injuries. What’s too much: If you can’t control a weight on its downward, loading trajectory; if you can’t contain a movement which is impactful for your muscle.
An out-of-control barbell or dumbbell might not move in the same trajectory which is essential for building your muscle. The weight obeys the laws of gravity and seeks the floor. Anything in its way (or attached to it) which cant control it firmly is in danger. There will be tutorials available on youtube related to how you can select the perfect weight for your body part workout.
A proper spotter should conduct himself at all times as though the lifter is on the verge of total failure. Your training partner can also give you a gentle touch that allows you to complete a rep you’d normally miss.
It happens when you work as hard as you’re supposed to, you occasionally miss a rep. There’s nothing wrong with this. It’s just a sign that you’re working to your limit, which is a good thing if it isn’t overdone. Yet when you work this hard, you need competent spotters. Also ensure your grip is properly aligned.
Cheating & Forced Reps
To train beyond normal, cheating and forced reps are advanced techniques which shouldn’t be practiced by beginners. When incorrectly performed, a cheat or forced rep can push or pull the lifter out of the groove. The weight tends to collapse and a spotter has to rescue the lifter.
Any time you use momentum to artificially goose rep speed, thus allowing the lifter to handle more poundage while using strict techniques, the probability of injury increases.
Training Too Often
Yes, over training is related to injury. It negatively impacts the body’s overall level of strength and conditioning. The solution is to cut back to three to four sessions per week and keep session length to no more than an hour.
Ensure you take adequate rest between the sets. Don’t rush while doing the reps. Also, it is not recommended to extend the sets beyond 3-5 if you are beginner.
Not keeping up the nutrition
If you undereat and continue to train heavy, you’re likely to get hurt. Again, it relates to your overall health: Beware of heavy training when in a weakened state brought on by severe dieting or restricted eating. Best save the big weights, low reps, forced reps and negatives for non-diet growth periods.
While dieting requires reduced poundage, this doesn’t mean you can’t be intense in your workout, it just means you need to use lighter weight. Consult your fitness coach on your diet plan and follow it to avoid injuries and to keep up the motivation.
Lack of concentration
If you’re distracted or preoccupied when you work out, you’re inviting injury. Watch a champion bodybuilder train and one thing you’ll notice is his or her intense level of concentration.
This is developed over time, and the athlete systematically develops a preset mental checklist that allows him or her to focus on the task at hand. More concentration equates to more poundage. More poundage equates to more growth. More poundage can lead to getting hurt if you don’t pay attention. So always, train smart.
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Above details provided are based on my personal opinion and need not classify that these are the only fitness tips that help you prevent an injury. It is highly recommended to consult your fitness coach for a personalized advice.
Top 10 fitness tips to avoid injury: More Information
If you want to include other fitness tips that might help others in preventing injuries feel free to comment on this post. The best comment will be detailed in a form of a new post in the future.