How to Practice Fitness Safety
By Sarah Dray
Exercise can do wonders for your body, but it can also lead to injury and pain when done incorrectly. To prevent problems, it's important to learn the basics of exercise safety and make adjustments to make the most of your training. It's also important to visit your doctor or health care provider before beginning any fitness regimen to assess your overall health and physical condition.
Instructions
Difficulty: Moderately Easy
Get a medical checkup to make sure you are healthy and fit for exercise. If you have a medical condition, your doctor may recommend that you avoid certain types of exercises, like running if you have knee problems. If you have never exercised before and are unsure how to get started, hire a trainer to get you through the first few workouts and teach you proper form. Learn the correct technique from the start can make all the difference.
Warm up and stretch before you workout. This doesn't require more than five minutes and could be as simple as walking a few blocks before you start running or jogging. Warming up and stretching will loosen your muscles and reduce the risk of injury, as well as speeding up your breathing and improving circulation.
Wear appropriate clothing. Shoes with the right shock absorption are important for runners, and helmets and knee and elbow pads are a must for cyclists or those trying skateboarding or rollerblading. Don't overdress during summer, as this can cause dehydration and heat stress. Wear breathable materials that will absorb perspiration and fit comfortably.
Drink water throughout the workout. You need a minimum of eight ounces per every 20 minutes of exercise, more if you're exercising outdoors or in extreme temperatures. Sport drinks are fine for intense workouts, but otherwise contain too much sugar and can make you dizzy or sabotage your weight loss efforts.
Don't do too much too soon. Push yourself but not to the point of injury. This is especially important for beginners and those with previous injuries. Always rest muscles at least 24 hours before working out again. For example, do upper body resistance activities on Mondays and Thursdays, lower body on Tuesdays and Fridays. Muscle soreness is normal but intense pain that interferes with your activities can indicate damage.
Cool down after you've finished exercising. This can be as simple as reducing the intensity of your workout or walking around for a few minutes. Cooling down will help you slow down your heart rate, regain your normal breathing and allow your muscles a chance to cool down.
About The Author
Sarah Dray has been writing since 1996. She specializes in health, wellness and travel topics and has credits in various publications, including "Woman's Day," "Marie Claire," "Adirondack Life" and "Self." She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.
Photo Credits
sanja gjenero
