So you’ve finally decided to get in shape? That’s great. But before you start hitting the gym, there are some precautions you should take to reduce your injury risk. An injury can sideline you for days, weeks or even months, so it’s important to do everything in your power to prevent sports injuries. Here are some tips to follow for a safe, effective workout:
1. Know Your Body
Although this step seems simple, it is often overlooked by many. In fact, this is the reason why most people find themselves suffering from a workout injury. By knowing your limitations, you can stop yourself from pushing your body too hard and increasing your chances of an injury – or aggravating one. For example, if you have a knee injury or knee problems, you wouldn’t want to use a leg press or run on a treadmill, as these activities could exasperate your condition. A much better form of equipment for people who suffer from knee injuries is the stationary bike or the elliptical machine. Come to terms with your limitations and form a workout program around them for best results. If you need help creating a workout plan, check out MenScience Boot Camp.
2. Hire a Personal Trainer
A few lessons with a personal trainer can go a long way in avoiding workout related injuries, especially if you’re just starting out on a fitness program. The trainer will be able to make sure you are working out correctly. In other words, they’ll help you with proper form, make sure that your rest periods aren’t too long or too short, provide the appropriate progression of exercises and ensure that you use the appropriate amount of weight in your workout. Of course, personal trainers aren’t for everyone – they can be expensive. “The Pros and Cons of Hiring a Personal Trainer” lists the advantages and disadvantages of this option.
3. Schedule Rest Days
Those of us seeking fast results tend to work out more often in hopes of chiseling that dream physique overnight. Working out every day can actually do more harm than good. Your body needs its rest. Working out every day – or multiple times a day – can lead to overexertion and a number of stress injuries. Schedule at least one rest day each week – more if you’re just starting out and aren’t really familiar with your body’s limits. Make sure you’re also taking the proper recovery supplements such as a post-workout supplement and creatine supplement. These supplements help speed up recovery processes so you can get back into the gym faster.
4. Stretch and Warmup
Stretching before your exercise helps your joints and muscles to loosen up. Also, warming up before your exercise significantly decreases your risk of becoming injured. Make sure you aren’t just doing static stretches – dynamic stretching has been shown to be much more effective. You may also want to consider a pre-workout supplement with nitric oxide activators; this supplement can further prime your body for an intense workout. “The Best Workout Supplements” lists other supplements you may want to try for an improved workout.
