Do you feel exhausted and sore after your workouts? If you’ve needed to go to a chiropractor often or ice your aching limbs, chances are you are overworking your body. Unfortunately, it’s easy to overestimate what your muscles can tolerate when you get into a workout routine. Luckily, in this article David Reagan, an Atlanta-based personal trainer, suggests ways to protect yourself from getting hurt while working out.
Step #1. Wear the right shoes
When it comes to fitness, newbies often go for the better-looking shoes of their favorite brand versus shoes that will give them adequate support during the workout. Although it may seem as if you can wear the same pair of sneakers to run, hike, lift weights and do HIIT exercises, unfortunately, it’s far from the truth. Wearing the wrong type of shoes while exercising can increase your risk of straining the ligaments and muscle tendons in your toes, feet, and ankles, so make sure that you do your research before buying your next favorite pair of Nikes.
Step #2. Warm-up before every workout
Everyone knows the importance of warming up, but we often forget about it due to lack of time. As a result, we put pressure on our muscles, resulting in injuries and strains. Starting your workout with a gentle 5-minute stretch and low-impact cardio is an excellent way to ensure that your joints are loosened up and ready for a more intense part of the workout.
Step #3. Watch your form
Bad form is one of the primary reasons why people get hurt during their weight lifting sessions. If you work out at the gym, make sure that you look in the mirror to ensure that your back is straight, your knees are bent, and you are isolating muscles that lift weights. It is very common for people to swing weights with their entire body, therefore, not working out select muscle groups and increasing the risk of injury. The best way to ensure that your form is correct is to hire a certified personal trainer to help you learn the basics.
Step #4. Start with a lower weight
It may be tempting to start lifting heavy weights with fewer reps, but this is yet another way to injure yourself. Lifting too heavy often results in strained and torn muscles and an increased risk of back, shoulder, and knee injuries due to bad form. Instead, start with lower weight and more reps. This way, you will ensure that you keep your form and work out only the muscles you are supposed to without needing to engage your back.
Step #5. Change up your routine
Letting your workouts get repetitive may also increase your chances of injuring yourself. Instead, try different activities and change up your routine frequently. You will not only give your muscles a break from the same exercises but will engage other muscle groups to further your progress. Switching up your routine also helps to kickstart your metabolism, helping you achieve your weight loss goals.
Working out requires dedication and discipline, and the best way to keep a consistent routine – is not to get hurt. Follow these tips provided by David Reagan, Atlanta certified personal trainer, and you will ensure that you have fun during and after your workout instead of laying on the couch with an ice-pack and sore muscles.
About David Reagan
David Reagan is a NASM Certified personal trainer from Atlanta, GA, specializing in weight loss, personalized workout plans, bodybuilding, and nutrition. He caters to high-end clients and executives, helping them achieve their fitness goals by accommodating their busy schedules. The client’s needs come first, and David’s fitness plan will set you up on the path to success.