Have an Injury Free Workout

So I said, “Wisdom is better than strength.” Ecclesiastes 9:16

Here are some things to keep in mind when you exercise. Injuries make for a unhappy workout. Injury is the #1 reason people stop being active. Take the necessary precautions and stay safe.

Ahh, NOT moving is not an option.👎 You put your health at greater risk by not moving.

Pre Workout

  • Get a physical if necessary. Make sure you don’t have any conditions preventing you from exercising.
  • Clear the area of any hazards.
  • Use proper footwear.
  • Don’t workout if exhausted or sick. You could hurt yourself if you’re too tired to do it correctly.
  • Have water nearby. It is easy to get dehydrated, especially for older people. Drink even if you’re not thirsty.
  • Wait an hour or two after meals, but don’t exercise on an empty stomach, you may get dizzy.
  • Have rest days between weight training days for muscle recovery. I learned that the hard way.
  • Warm-up by moving (dynamic stretching) to make your muscles and core warm. Don’t do static stretching (a stretch that you hold) before warming up and working out, this can cause in jury.
  • Workout muscle pairs evenly. (ex- biceps and triceps)

During Workout

  • Use proper form. Look at your form in a mirror if you need to. If you’re not doing it correctly your could hurt yourself.
  • Relax other muscles not being worked to reduce tension.
  • Breathe. Count aloud to assure proper breathing. Don’t hold your breath.
  • Perform lifts slowly. Don’t use momentum. Swinging up too quickly can cause back, shoulder and hip injuries and it’s not as effective as deliberate lifts.DSC00437
  • Don’t use weights that are too heavy. Aim for 70-80% of maximum.
  • Build up slowly. Not too much, too often, or too soon.
  • Stop immediately if you experience chest pain, dizziness, nausea or sharp pain.

Post Workout

  • Stretch. Don’t skip stretching! Muscles/tendons will shorten. tight muscles are more prone to injury.
  • Stretch.
  • Stretch.
  • Stretch.
  • Hold stretches for 30 seconds. Over age 65, hold 60 seconds.
  • Never bounce while stretching.
  • Best to stretch everyday, even if you weren’t active.
  • Protein after exercise decreases muscle recovery time.

I hope I didn’t miss anything important.

Enjoy your workout! Sometimes it’s hard to get motivated, but you’ll be glad you did it.

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