ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

4 Ways to Prevent Injuries When You are Exercising

Updated on March 12, 2012

Congratulations!

If you have decided to start an exercise plan, congratulations! It is a worthy goal to get or keep you healthy for life. One of the dangers that many new exercisers face is getting injured while they work out. This can sideline them for days, weeks, or even months, and allow them to lose the momentum and motivation. By following a few tips, you can limit or prevent injuries so that you can keep your exercise routines in place and reach your goals.

Don't Overdo It

It can be tempting to jump into an exercise program with both feet and go crazy. However, it is better to start out slow and increase your times and weights. It will take some time for your body to adjust and by doing too much, you risk straining muscles and causing other injuries.

  • Schedule a day of rest after strength training a muscle group. This allows your muscles a chance to repair themselves after a tough workout.
  • Alternate days of high intensity and moderate or low intensity cardio. You do not want to go at the same pace every time you work out. It actually helps your body to mix it up on different days. You can even do different cardio exercises to gain more benefit without overtaxing your body.
  • Don't start out lifting weights that are too heavy. The basic rule is to choose a weight that will tire you out after 8-12 reps. You risk serious injury to your muscles, tendons, and ligaments by using a weight that is too heavy.

Use Proper Form

Learn how to use exercise equipment the correct way before you begin. Whether it's weight machines or free weights, you can benefit from a session with a personal trainer. Some gyms also give you an introduction when you join to show you the exercise equipment.

If you will be working out at home, watch videos on the internet that show you exactly how to perform an exercise. Watch a DVD or YouTube video through the first time before you try to copy the moves. This will allow you to focus on how the trainer is moving and the correct way to do an exercise before you attempt it.

If you attempt an exercise and do it the wrong way, you risk injury. You can put a strain on your muscles whether it is strength training or cardio. Learn the correct way to walk or run on a treadmill or elliptical machine. For instance, you shouldn't hold on to the treadmill when you are walking or running. Your head should be up and your shoulders back. Hold your stomach in and land on your feet and push off with your toes.

Take the time to learn the exercises before you attempt them. It can be hard to do the extra homework when you are anxious to get started, but it will be worth it in the end.

Take Time to Warm Up and Stretch

Many people have a tendency to skip the stretching part of the workout routine. They don't see instant benefits so if they are running short on time, this is the part they overlook. This is a serious mistake that can result in injury.

Warming up allows your muscles to get ready for the rest of the workout. If you demand too much of your muscles while they are cold and stiff, you are at a higher risk for strained or pulled muscles. The few minutes it takes to warm up can keep you from being sidelined for days or weeks with a muscle strain.

Stretching at the end of a workout is just as important. This allows your muscles to relax and helps to prevent soreness.

Drink Plenty of Water

This is an important step before, during, and after a workout. Your body loses water when you sweat and it can cause your muscles to cramp. This is painful and will make your muscles sore.

Water also transports nutrients to your muscles, such as electrolytes that are lost when you sweat during a workout. When you don't have enough electrolytes, your muscles do not have as much strength and control, which is essential in weightlifting.

Water also lubricates your joints like oil does for the gears on a machine. This is important any time, but especially when you are putting additional stress on your joints during exercise.

There are numerous ways that water helps your body, so it is important that you take the time to drink during a workout as well as getting your required daily amount the rest of the time.

It's great that you have decided to make exercise a regular part of your routine; but take the time to do the things that will help prevent injury. By following these tips, you will be protecting your body so that you won't be sidelined from your workouts. Instead, you will be motivated to continue exercising and make it a lifelong habit.

Comments

    0 of 8192 characters used
    Post Comment

    • njames306 profile image

      njames306 

      6 years ago

      Thanks for the tips JM

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)