Everyone in the fitness industry understands the concept of progressive overload. It is about pushing yourself more and more to shock the body into adapting, growing muscles, and gaining strength. While pushing your body is a fun way to train and achieve new milestones, it can be challenging. The more strenuous your training is, the higher your risk of injury. In this piece, we will tell you how to significantly reduce this injury risk.
Get A Coach
If you just start working out for the first time, it may be a good idea to employ the services of a coach. A coach will be in the best position to teach you proper form and training techniques. Since most gym injuries happen because of poor form, this would help reduce the risk significantly. The trainer will also provide you with a customized plan that considers your goals, health, and fitness levels. The coach can also provide an eyewitness statement if you get injured and need the services of a Longview Personal Injury Attorney.
Always Warm Up
Never underestimate the value of a proper warm-up section before each workout. Warming up is one of the best ways to prevent injury because it increases blood flow to the parts of the body you want to work on. It also increases your flexibility, giving you a better range of motion during each move. Ensure you warm the body parts you want to work on. For example, if you intend to lift heavy weights, start lifting lighter weights while performing the same program. If you want to sprint, start by jogging or brisk walking for five to ten minutes before jogging. It also helps to perform dynamic full-body stretches before starting any workout.
Schedule Recovery
One factor that can make you injury-prone is training non-stop on consecutive days of the week. Going to the gym and hitting the weights from Sunday to Saturday isn’t the best way to train. Apart from hindering your progress outrightly, it can make it more difficult for your body to recover and repair. This will cause a higher risk of injury. You can minimize this risk by training hard only four to five times weekly. One day should go for total rest, while the other should be for active rest. Also, add recovery programs into your schedule and make sure you get a lot of sleep, at least seven to nine hours daily.
Listen to Your Body
Your body can tell when you need rest and when you are taking things too far. All you have to do is listen. If you feel fatigued, sore all over, or experiencing pain in your joints, rest may be a good idea. Rest, recover, and come back refreshed to prevent overtraining and reduce the risk of injury. This is especially important if you suffer chronic pain.
Conclusion
Working out is a great way to stay fit and healthy, but doing too much or wrong can complicate things for you. The tips in this article will help you reduce the risk of injury and optimize your training.
