As a fitness enthusiast, you’ve probably experienced some of the most enjoyable and painful parts of working out. No matter what type of exercise you do (running, weight training, yoga), there are certain things that can help keep you safe and healthy during your workout.
1. Warm up
Before you start exercising, it’s important to warm up. A warm-up is a gradual increase in activity that slowly prepares your body for the more intense effort of exercise. When you exercise without warming up, you not only increase your risk of injury but also reduce your performance during the activity.
A good warm-up will include:
A general range of movement (ROM) stretch—moving each joint through its full range of motion (i.e., bending and straightening at the elbows, rotating at the hips)
Low intensity aerobic movements like walking or jogging
Dynamic stretching—joint mobility exercises that use momentum rather than muscle strength to move parts through their ROMs
2. Do protective measures before exercise
When you exercise, there are some exercises that can make your muscles more flexible and improve your physical condition. However, it is important to remember that when exercising, we must pay attention to the following points:
Wear the right shoes. If you have a problem with your feet or legs, then it’s best not to wear high heels or hard-soled shoes when working out because they can reduce the quality of your exercises. Instead of wearing these kinds of shoes during exercise sessions, wear something with good cushioning such as trainers or joggers instead.
Be sure to protect yourself by wearing protective equipment such as braces before doing any kind of intensive activities like jogging or aerobics at home because some movements may be painful if done without protection from injury caused by sudden impact during trainings. If you are currently looking for the right compressa knee sleeves, why not take a look here, maybe there will be one you need!
3. Be aware of training intensity
If you are new to working out, start off slow and easy. You can always build up to more intense workouts as you become fitter. Don’t let your heart rate go too high when exercising; even if it is just a walk around the neighborhood or a run on a treadmill at home, keep an eye on your heart rate so that it doesn’t spike too much.
4. Relaxation
When you finish the exercise, you should relax. If possible, drink a sports drink or light salt water to replenish electrolytes and energy. It is important to note that we do not recommend taking a shower immediately after exercise, especially a hot shower. This is where our heart rate will be in a higher state and most of the blood flows to the muscles. If you go to take a shower immediately, it will make the blood supply to other places such as the heart and brain insufficient, and you may feel dizzy, nausea, general weakness, and in serious cases, it may induce other diseases. It is recommended to rest for more than half an hour after exercise and wait for the sweat on your body to dry before taking a shower. If you still feel unwell after resting, going to the hospital for a check-up promptly is essential.
The bottom line is that you need to pay attention to a lot of things when you work out. It’s easy to forget about some of these things when we are focused on other aspects of our training, but it is important not only for your safety but also for ensuring long-term success in your workouts. Take some time today to review the tips above and make sure that they are incorporated into every workout!
