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How to avoid injuries when you exercise

Manuela Nemes, Fitness Coach

Have a fitness test 
If you have or had any past injuries or health condition, visit your doctor before beginning an exercise programme. A new activity can stress your body if you have any limitations. You most probably need to modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate level of exercise for you.

Increase intensity and time gradually

Some people are so enthusiastic when starting an exercise programme that tend to go too hard, too soon. Begin with moderate exercise of about 30 minutes to one hour, three times a week and gradually build your endurance and strength.

Train with a personal trainer

If you’re not sure how to begin, a good trainer will get you started safely and help you learn enough to work out on your own later on if you choose. A few initial sessions may be all you need.

Warm up before exercise

A proper, gradual, warm up goes a long way to prevent injuries. The warm up can consist of light jogging or doing a similar activity with the one you’re going to perform in your exercise routine. For example, if you work out your chest, you can do a few push-ups or bench presses without adding additional weight on the bar, or simply perform the same exercise with a much lighter weight. If you work out legs, you can start with body weight squats or light jump squats.

Don’t work out without fuel
While you don’t want to exercise immediately after eating a large meal, eating about two hours before exercise can help fuel your body to avoid feeling dizzy during your workout. Or, you can have a snack like an apple, banana even less than two hours before.

 Drink before, during and after you exercise

Dehydration can kill your performance, so stay well hydrated. Try to drink 16 ounces of water in the two hours before your workout and then take in water during your workout to replace any lost fluids. Many people complain of cramps during exercise. This can be caused by dehydration or lack of potassium.

Listen to your body

If you experience any sharp pain, joint pain, cramp, weakness or light-headedness during exercise, stop right away. This is your body’s signal that something is wrong. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don’t feel well, you should take some time off until your body heals.

Take time for rest and recovery

In addition to getting enough sleep, it is important to include rest days. Working out too much for too long can lead to overtraining and possibly reduce your immunity. It can also delay results and create fatigue and frustration.

Cross train

Cross-training reduces workout boredom and allows you to get a full body workout without overstressing certain muscle groups.

Wear appropriate attire
Choose proper footwear, replace running shoes as needed and wear clothing that keeps you cool and dry.

To help you change your mindset and get the body you want, visit to book a free session now! New specials on half an hour express sessions!





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