January 13, 2020 5 min read
Getting into shape can come with its own set of consequences. It's common for us to become careless about injury and fail to prevent poor outcomes from occurring. This isn't necessarily our fault, as most of us are not taught exercise preventative measures.
It was in my middle school physical activity "elective" class that I learned proper exercising techniques, like how to do a correct sit-up, push-up, lunge, etc. If I had not opted to take an elective weight class in high school I would not have the basic knowledge for lifting weights. Unfortunately, a vast majority of people never learn proper exercise movements, which can put them at a disadvantage later in life. It can also lead to embarrassment, a lack of confidence, motivation and of course injury!
Whether you are a Crossfit enthusiast, body builder, wrestler, average lifter, or have never lifted weights or played a sport in your life, the points below can serve as good starting points to prepare you for your exercise routine of choice.
Common exercise-related injuries:
Here are some researched based tips on how to prevent injuries:
1. Make sure that you have chosen an exercise routine that your doctor approves of especially if you have medical conditions such as arthritis or osteoporosis as these conditions can affect recovery or increase the chance of an injury.
2. Choose a workout plan that fits your fitness level:this can take planning time and resources
Be mindful about choosing an exercise regimen
Choosing exercise program based on your body type (known as somatotype) was an idea developed by Dr. W.H. Sheldon in the early 1940s. The three body types are classified as: ectomorph (skinny), endomorph (big-boned), and mesomorph (medium-framed; strong and solid body with more muscle than fat).
Everyone has a different idea of what it means to "get into shape" but generally, people want to achieve a more mesomorphic body type, which can be possible for anyone regardless of your body type!
3. Learn proper technique and form
4. Get Comfortable and breathe . . .
5. Why warm-up?
6. Try out different types of exercises or sports that are perhaps lighter than your original routine.
There is a difference between challenging yourself and pushing through actual pain. It should be uncomfortable, NOT painful. If it hurts, maybe you are not at the level you previously thought, so it is important to have patience with yourself. Being mindful of this will help you reach your exercise goals quicker rather than getting set back for weeks or months due to an injury! There is no magic recipe for preventing injuries altogether.
There is always risk on some level, but we can practice good technique, follow these guidelines, and learn from our mistakes as we progress.
Safe exercising this year!!