This year, vow to exercise more safely.
The New Year has been a perfect transition for you to make these changes, and you’ve been talking about it all year long. The change in the calendar just encourages us to start fresh and healthy habits, to see and feel our best. Research shows that when we feel good, we are happier, more productive, more likely to take our best foot, and strive to achieve our goals. What are the most popular resolutions of the New Year? Exercise! Going out and walking around is something everyone can agree on and make them feel good. Whether it’s losing one or two extra holiday pounds, building lean muscle, developing a sporting event, or just boosting self-esteem and getting endorphins flowing, exercise is all.
So you’ve promised yourself to get up and start working, but now you have to make sure you protect it. With new fitness activities, who doesn’t often participate in it often brings real risk of injury, including fractures, sprain, strain, knee or back pain. No matter how many years you exercise, whether you want to improve your intensity, or whether you’re brand new, security is a top priority. Avoiding injuries will keep you moving towards your fitness goals – because the last thing you want to do is to be on the edge of injury and stop in all your progress. So before you go out at full speed into a new exercise program, you need to know how to stay on track safely:
Warm up and calm down. Just as you don’t start a car that stops all winter, and you narrow your driveway before driving, and start warming up, the same thing applies to your body. Before any physical activity, we need to warm up for a few minutes of time to make blood flow to the muscles and joints can be raised his head to make they are about to start work, because the cold muscles sufficiently flexible and much more vulnerable to injury. Before diving into a real workout, you need only five minutes of low-intensity exercise to warm up. Things like walking fast, jumping rope, jumping, or elliptical machine are a perfect transition, quickening the pace. At the end of a cardiovascular warm-up, a few minutes of stretching is recommended. Remember that the purpose of stretching is not to force the muscles, but to let them move slowly and gently with the weight of the body. Each muscle group stretches for about 30 seconds at a time, always stretching after a warm-up, never before. Cooling is as important as heating; It allows your heart rate to slowly return to rest, making it easier for your body to recover. Restretching after cooling will loosen any tight muscles and increase flexibility, which will help the next workout.
There is a consistent exercise program. Have you ever heard that “consistency is the key?” The same is true for physical activity. Exercising 30 minutes a day is better for your body than exercising every week. I fully understand that life gets hectic, and sometimes weekends are the best (and only) free time, and we have to get a solid workout. Don’t forget, though, that an elevator that looks like a dog, raking leaves or climbing stairs counts as exercise. If you just don’t have 30 minutes, divide it into two groups, 15 minutes a day. Doing some daily exercise is healthier for your body than “weekend warrior”.
Change your practice. Overuse is one of the most common injuries associated with exercise. Over time repetitive motions can wear and stress muscles and joints, making them more vulnerable to injury. Avoiding this is simple: just change your workout. Instead of doing exactly the same exercise for three or four days in a row, switch it to a different day or two. This gives you a new set of muscles and gives you a break from your new job. Combining cardiovascular and weight training and flexibility exercises – not only can ensure that every part of your body stronger, and will also make you won’t tired every day in the same pattern. If someone says stop them from exercising, it’s boring. Have different exercises at hand to keep the training exciting while minimizing the risk of injury.
Whether you’re new or not, remember that pain doesn’t always benefit. Yes, when you set up their own strength and endurance, there may be a certain degree of difficulty, but the pain is never a good thing, and you can adapt to, and do not push yourself to the point of damage. If you do feel pain, it can be a pain, so the best way to do it is to stop exercising, take a day off and relive the feeling of the next day.
When starting a new exercise program, easily excited, especially when we start to look better, feel better – but start slowly and gradually increase the workout (even if you make sure it can handle), follow these simple tips will help you to crush this New Year’s resolution, and coordination, and the rest to avoid injury.