For the last three to four decades, there has been a rise in the number of cases of lifestyle-related diseases among people all across the globe. One of the most common diseases is obesity. But for the last few years, people have been getting more and more conscious about their health, which is a good thing. Thus, there has been a rise in people enrolling in gyms. The problem comes because of a lack of knowledge about exercises and workouts. People tend to injure themselves while exercising. Here are the 5 best ways to prevent injuries during a workout. Take a look.
Stretching
First things first are stretching before and after workouts. It is one of the most underrated things that many people ignore when they exercise. But, it is very important in preventing injuries and enhancing the performance of any exercise. When we stretch before exercising, it prepares our muscles and tissues to take extensive stress and go under extreme tension when lifting heavy weights or enhancing our performance. If we don’t stretch before exercises, there are high chances that we tear our muscles and tissues. Also, stretching after a workout is important to relax muscles.
Warm-up
Warming up your body and stretching go hand in hand. Warming up the body does two actions. First, it activates the muscles and bones to prepare them for heavy tension and stress. Second, it helps in increasing the blood flow in the muscles that help in enhancing the performance of any exercise that we are about to do. Warm-up becomes even more important when an individual works out in the morning because during that time, the body is stiffer, and there are more chances of tearing muscles or tissues.
Proper Exercise Outfit and Accessory
Workout apparel is one of the most underrated things about exercising. In recent years, gym wear has become a style statement, but it should be linked with the safety of an individual rather than style. The most important gym wear is shoes. Shoes not only help in providing a firm grip while performing many exercises like deadlifts and squats, but they also help in protecting feet if any weight falls on them. If you squat heavy, you must wear a belt and knee pads to avoid back and knee injuries. Apart from these, to maintain proper hygiene, one must always carry a sweat towel.
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Don’t Copy Others
The biggest reason why people get injured is when they follow others, especially beginners. Exercise and weight training are not a one-day thing; they are part of the lifestyle. Beginners must always keep in mind that if you get amazed when someone does a 150 kg squat or deadlift, just control your emotions and remember that person has been training and eating good food for years to lift that much. Don’t get intimidated and try to lift heavy weights. Just focus on the correct technique, and gradually, you will be able to lift heavier and will get stronger.
Eat and Sleep Well
Some of you must be wondering how sleeping and eating right are related to avoiding injuries. The fact is eating, and sleeping is directly proportional to a healthy and safe workout regime. When we exercise, we tear our muscles and tissues so that when they get repaired, they get stronger. Now, for the repairing part, eating good food is important because when we good nutritious food, the damaged muscles heal quickly. Similarly, if we sleep properly, then the body recovers quickly. Moreover, good sleep helps in focusing more during exercise; hence, it helps in increasing agility and mind-muscle connection.
Also Read: Back Pain Tips.
