I have learned so much on my journey as a Personal Trainer so far. However, what I believe is one of the most important lessons I’ve learned – there is no one-size-fits-all approach to training and working out!

 

My focus is on Functional Training and I draw from my experience in Physical Therapy. It is so important to customize workouts to each individual as this helps you get stronger and become more confident in your workout routine. 

 

While workout programs and certain exercises may be tailored to specific individuals, one thing that is universal to everyone is how you go about preventing injuries when training. If you are seeking ways to avoid injury when working out, this information will put you on the right path. 

 

Proper Warmup (active stretching)

• Active stretching 5 to 10 minutes is usually enough for most activities. 
  • It’s important, however, to adequately warm up all the muscles you’ll be using.
• A 5-10 minute jog to get muscles warm and heart pumping is also a great idea. Increased blood flow to your muscles prepares them for strenuous activity.

 

How Warmups Help Avoid Injury While Working Out 

• A warm up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.
• Warming up helps the body to deliver oxygen to the exercising muscle group.
• Stretching beforehand increases blood flow, flexibility, and range of motion, which will in turn improve overall performance.
• Building strength and endurance over time rather than doing too much at first also helps prevent injury!

 

Proper Technique

• Proper form helps you work out more efficiently so you can use your energy for the extra push rather than wasted movements.
• Improper form may mean you are targeting unintended muscles or muscle groups.
• Injuries can result from extra strain placed on the body from using muscle groups that you were not intending to use. While you might think that adding more weight and doing more reps will give you better or faster results, doing so with improper technique and form actually increases the risk of injury. On the contrary, fewer reps with proper form can help you see results.

 

 

Hydrate and replenish with proper nutrition 

• Hydration minimizes changes of heat injury.
• Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. 
• If you’re not hydrated, your body can’t perform at its highest level.
• When you don’t eat enough calories during the day, your body goes into a catabolic state, which prevents your body from properly being able to repair tissue damage that occurs during workouts.  

 

Incorporate Rest Days Into Your Routine 

• Rest days give your muscles time to grow meaning you’ll be able to do the same workout with less effort in the future.
• Especially if you’ve sustained an injury, rest is so important to allow your body to recover. Better to take one day off than pushing too hard and not being able to workout for longer!

 

Looking for a trainer to walk you through your workout and perfect your form? Contact me today for a free consultation!