Everybody wants to perform well while exercising and to do high-intensity workouts efficiently. One thing though that many people worry about it, is the event of an injury while they are working out. An injury can be very frustrating as it may prevent you from working out and in extreme cases you may even need physiotherapy in order to recover. An injury may occur due to a variety of reasons such as poor warming up, bad position when performing an exercise, tiredness, overtraining etc. In general, there are different kinds of workouts which can prevent you from injuries if done properly and also to increase your fitness levels. Let’s examine some of them.
- Aerobic training. Aerobic training includes any activity that can increase your heart rate and breathing substantially. Usually aerobic training is done for longer than 15 minutes at a time and some examples include walking, running, biking and swimming. In general aerobic training is regarded safe when it is done properly, however, there is always the risk for an injury when these activities are performed under high intensity and with the wrong technique.
- Strength training. In general strength training is an anaerobic exercise where you can use different types of equipment or even your own body weight. You can use machines, dumbbells and resistance bands in order to achieve your goals. Though, certain exercises such as squats, deadlifts and planks target key muscle groups by strengthen them and hence they can prevent you from injuries.
- Stretching. Stretching can significantly improve your flexibility, improve mobility and limit soreness. Increased flexibility can reduce the risk for injury and stretching is used as an integral part of rehabilitation programs following injury. Stretching also has been linked with increased blood flow in the muscles which enables your muscles to work more efficiently.
- Exercises for your joints. There is a variety of different exercises out there which you can incorporate into your training program in order to prevent joint injuries. You can use resistance bands and dumbbells in order to target specific muscles and joints such as shoulders, knees, ankles and your back. Remember do 8-12 reps and focus on the right technique. There are many exercises available which you can find on the internet, though, you may wish to have a look on this guide here to get an idea.
Hopefully, this advice will help you to get an idea on what you need to do in order to reduce the risk for an injury. You should always remember though that you should carefully plan your workouts. Every person is different and has different fitness levels and goals. Therefore, it is recommended to seek the guidance of an expert to help you to put together your workout plan in order to achieve your fitness goals.