The first way to prevent injury is to train with proper technique. Technique refers to the correct movements used while performing any activity. Proper technique involves learning the right moves for each movement type and then practicing them regularly. For example, if you want to learn how to do pull ups correctly, you would start off doing pushups until your arms got tired and then move onto pull up variations such as chin ups or face pulls (pull your head back). You could continue this progression until you were able to perform all the different types of pull ups.
Another way to prevent injury is by training with appropriate equipment. Equipment refers to things like bars, rings, dumbbells, etc… When it comes to training, there are two main types of equipment: resistance and skill based. Resistance equipment refers to things like weights and machines which require strength and muscle endurance in order for them work properly. Skill based equipment refers to things like free weights, body weight exercises, and other non-weighted exercises which rely on coordination and timing.
Training with proper technique will ensure that you don’t injure yourself. Training with improper equipment will result in injury because it doesn’t allow you to practice the skills necessary for your desired goal. Training with incorrect equipment can lead to injury because it causes unnecessary stress on joints and muscles. For example, using wrist straps to perform pull ups restricts the muscles of the forearms from developing maximum grip strength.
Using a bar for bench press rather than a smith machine restricts the stabilizing muscles of the upper body from developing maximum power.
The last way to prevent injury is by making sure you have enough rest and sleep when needed and also eating a proper diet. Many times injuries occur when your muscles and body are fatigued or under nourished. You should make sure you give your muscles enough rest between training sessions so they can recover properly. If you’re not getting enough sleep your rehabilitation will not be as effective and this can lead to injury.
You should also eat a proper diet in order for your body to have all the nutrients it needs to repair itself after hard workouts. If you don’t, then this can also increase the risk of injury. So make sure you get enough sleep and a proper diet in addition to training with proper technique and using proper equipment.
Now that we have discussed the three ways to prevent injury, let’s look at some additional tips and tricks which will help you achieve that goal of exercising without getting hurt. The first tip is to limit your workouts to 45 minutes or less. While you may think that 1 hour or even 90 minutes won’t make that much of a difference, it actually will. Studies show that after 45 minutes your body starts to produce more stress hormones which can actually slow down your recovery and increase your chance of over training.
So keep your workouts under 45 minutes in duration.
The next tip is to avoid working out the same muscle group two days in a row. Your muscles need at least 48 hours of rest before you work them again because it takes at least that long for them to recover. So if you work out your chest, for example on Monday, you wouldn’t want to work it out again until Wednesday. This rule also applies to individual workouts.
For example, if you do a chest workout on Monday, you wouldn’t want to do it again until Wednesday.
The next tip is to switch up your routine every six weeks or so. The reason for this is because your body gets used to a routine and certain exercises. Doing the same routine or the same exercises can eventually lead to your body adapting to them and no longer causing gains. You want to keep your body guessing in order to continue to see gains.
For example, if you typically bench press 225 for 10 reps, you wouldn’t want to do that exact routine again until you were confident you could do at least 12 reps.
The next tip is to stretch. Many people forget to stretch before working out. They instead waste their time by warming up and never actually stretching until after their workout. Stretching helps your muscles become more flexible and stronger.
Without stretching you are much more likely to injure yourself. Personally I also find that when I stretch my muscles they also feel looser and warmer which improves my overall mood and feelings towards exercising.
Another thing you can do before working out is foam rolling. Just search online for videos on how to foam roll different muscle groups. Foam rolling is a great way to warm up your muscles and help with the recovery process after working out.
The next tip is to take supplements. There are many different kinds of supplements you can take while working out. The major ones I would look into are a good pre-workout supplement, a good whey protein powder, and creatine monohydrate. A good pre-workout will give you the energy to start your workout and keep you motivated throughout it.
A whey protein powder will be used after your workout to speed up muscle recovery and growth. Creatine monohydrate helps your body produce more ATP which gives you that burst of energy you may need during a workout.
A few other tips and tricks are as follows:
Wear comfortable clothing to work out in. Personally I prefer loose fitting clothes that breath because it helps me stay motivated and keeps me from getting too hot.
Also, make sure you have a good playlist ready of music to listen to while you work out. I always find that listening to music helps keep me going. In addition to a good playlist, try to listen to at least one or two songs per hour. This makes workouts go by faster and also gives your body a chance to rest and recover in between sets.
Another important thing to remember is to write down your workouts! I like to use an excel sheet to write down my sets, reps, and weights so I can accurately track my progress and see what works and what doesn’t.
Make sure you have a good workout partner or two to help keep you on track and accountable. If you don’t have a workout partner then get a personal trainer for a few sessions. A personal trainer can teach you proper form and give you tips on how to work out properly.
Most importantly, have fun and enjoy what you’re doing. If you aren’t enjoying your workouts, then there’s no point in doing them at all because you’re just going to get bored and quit.
In order to make sure you achieve all of your fitness goals, you must have a good plan to get there. The tips I’ve provided should help you build a solid foundation that you can build on. It’s important to be consistent and stay dedicated in order to achieve your goals.
I hope you’ve found this article helpful and I wish you the best on your fitness journey!
Don’t forget to share this article with your friends and family members that would like to achieve a fit and healthy body!
Sources & references used in this article:
The” Safe at Home” game: Training comprehensive prevention skills in latchkey children by L Peterson – Behavior Modification, 1984 – journals.sagepub.com
The effect of first aid training on Australian construction workers’ occupational health and safety motivation and risk control behavior by H Lingard – Journal of safety research, 2002 – Elsevier
Roundtable discussion: Youth resistance training by GG Haff – Strength & Conditioning Journal, 2003 – pdfs.semanticscholar.org
Teaching safety skills to children: Prevention of firearm injury as an exemplar of best practice in assessment, training, and generalization of safety skills by RG Miltenberger – Behavior Analysis in Practice, 2008 – Springer