Exercise is a great way to improve your health, tone up, and feel better.
However, improper technique, failure to follow the regimen, or insufficient preparation can lead to injury.
You can avoid them by following simple but important rules. Trainer Natalia Blinova will tell you about them.
Start with a warm-up
Warming up prepares the body for exercise by improving circulation and flexibility. This reduces the risk of strains and other injuries. An example of a warm-up: 5-10 minutes of light cardio (walking, jumping in place) and dynamic stretching to warm up joints and muscles.
Don't neglect technique
Correct technique for performing exercises is the basis of safety. Many injuries occur because a person performs movements incorrectly. If you are a beginner, it is important to consult a trainer. He will tell you how to perform exercises correctly and correct mistakes.
Choose a load according to your strength
Weights that are too heavy or training too intensely can cause injuries. Increase the load gradually. If you feel discomfort or pain, it is better to stop. Remember that “pain through force” is not an indicator of effective training, but a signal of a possible problem.
Don't forget about recovery
Training every day without rest is harmful to the body. Muscles need time to recover, otherwise the risk of overexertion and injury increases. The optimal schedule is 3-5 workouts per week with rest days or light activity in between.
Use the right equipment
Shoes, clothing, and accessories should match the type of training. For example, running requires sneakers with good cushioning, and lifting weights requires a belt to support the lower back. Do not skimp on equipment - your safety depends on its quality.
Listen to your body
Don't ignore the signals your body gives you. Pain, fatigue, weakness are signs that you need to reduce intensity or take a break. Forcing yourself to exercise won't give you better results, but it can cause injuries.
Finish your workout with a cool down
After the main part of the workout, it is important to calm your heart rate and muscles with a cool-down. This can be light stretching or walking in place. Cool-down reduces muscle tension and helps prevent them from becoming stiff.
Train your stabilizer muscles regularly
Stabilizer muscles support your joints and spine. Strengthening your core, back, and legs helps prevent injury, especially when lifting heavy weights. Add planks, balance exercises, and functional training to your routine.
Maintain nutrition and hydration
Lack of nutrients and water can impair recovery and lead to muscle cramps. Eat a balanced diet and drink water before, during, and after your workout. Eating a small protein and carbohydrate snack 1-2 hours before your workout will also help maintain energy.
Study yourself and learn from experience
Every body is individual. If any exercise causes discomfort, try replacing it or adjusting the technique. Regularly record your feelings after training and analyze them to understand what works best.
Injuries not only hinder progress, but can also knock you out of the training process for a long time.
To avoid them, it is enough to follow the basic rules: warm up properly, follow the technique, gradually increase the load and take care of your body.
Remember: safe training is the key to long-term success and health.
For reference
Trauma is damage that is understood as a violation of the anatomical integrity or physiological functions of the organs and tissues of the human body, which occurs as a result of external influence.
Expert: Blinova Natalia
