Are you eager to get in shape for summer? Are you working towards a goal or trying to get as fit and healthy as possible? If so, you may be looking for tips to help you push yourself without risking injury. Here are some golden rules to follow to make your workouts effective and safe.
Warm up properly
This is one of the fundamental rules of exercising. If you’re working out, it’s essential to warm up first. Your warm up gets your heart pumping, which increases oxygen flow to the muscles. If your muscles aren’t ready for exercise, and you suddenly launch into a sprint or start lifting weights, you’re likely to suffer an injury. Make sure your warm up consists of a mixture of cardio exercises and stretches.
Aim for progression
The more you train, the fitter you get. Try and aim to progress each week. Set yourself a goal of beating your personal best or increasing the weight of a deadlift. Try to avoid going too far, too fast. It’s best to improve gradually.
Organize a session with a personal trainer
Working with a personal trainer can give you valuable insight into the most effective exercises. It can also give you an understanding of how to get the best out of every piece of equipment. Some people also respond better to another person’s encouragement. Once you’ve had a couple of sessions, you may feel confident enough to go at it alone. Alternatively, you may wish to sign up for more workouts.
Mix up training methods
Are you looking to improve your fitness, strength and stamina? If so, try to combine different training techniques. Mix cardio sessions with resistance and weight training. This will provide a full body workout. You’re also more likely to enjoy your sessions if they are varied.
Protect your body
Exercising can take its toll on your body. There are some great products out there that can help to protect your body and enhance your performance. Examples include copper compression sleeves. Wearing these while you train helps to reduce the risk of injury while also increasing flexibility and mobility. It’s particularly beneficial to use training aids and supports if you have a history of injuries.
If you have worked hard, it’s essential to take time to rest. You can’t go full throttle every day of the week for a prolonged period of time. Take at least one day every week to rest and recover. Your body needs time to wind down, relax and carry out some repairs between training sessions. At the end of every workout, make sure you cool down. Do some stretches and bring your heart rate down gradually.
Exercising is brilliant for your body and mind, but there is a risk of injury. Make sure you warm up and cool down, and give your body time to rest between workouts. Push yourself, but know your limits. Look out for products that can help to minimize the risk of injury and improve your performance. Take at least one rest day per week.