Fitness participants are more prone to casts, stitches, and scars which are caused due to exercise related injuries. Injuries can be easily avoided by implementing careful and well practiced technique.
Exercise provides many benefits for the fitness enthusiast, only when it is properly performed by using following three basic procedures:
The warm up: Before starting fitness routine, or when changing from one muscle group to another in weight training exercise, a short warm up period must be installed in the beginning. This helps to prepare the muscles for the stress caused during exercise routine.
Before doing cardio exercises, five minute slow pace walk must be done to increase oxygen concentration and blood flow within the legs muscles and to avoid an immediate overexertion (to exert oneself to excess) which is common in beginners.
In weight training, the best warm up is noted through 1-2 sets of a high rep, low weight exercise involving the muscle to be used. This prepares the muscle for doing following exercise and to avoid the tearing or straining which occurs in un-primed muscles.
Static stretching: Stretching is considered as best technique to prevent injury. If stretching is practiced continuously and incorrectly, it may lead to body injury during exercise. Stretching must be done after a workout in order to relax the muscle tension created due to aerobic or anaerobic routine. Moreover, stretching must be practiced in a rigid form which means a random hold of each muscle stretch, without any movement or bouncing. Holding improper form may lead to serious muscle strain or injury.
Know your limits: Understand and observe the signs of pain or strange feeling within the body which can avoid serious damage and injury to any part of the body. The body generates a type of sensation as a particular warning to reduce the intensity or stop an exercise altogether.
Exercise induced injury can have adverse effects on the body and mind, so ensure that proper preventative techniques are practiced before, during, and after exercise in order to achieve goals.
