Getting injured is painful & disgusting. It not only hurts but also affects your gains. Moreover, if it is severe then it also affects the day to day tasks. Few precautions can prevent us from getting injured.
Avoid Overtraining- These are very common on beginners as they are too excited to try everything in the gym. Also happens in endurance athletes who push themselves harder without giving their body enough recovery time in between workouts.
Focus on Good form & technique: Most weight training injuries are related to poor posture & incorrect techniques. So learning the workouts with proper technique is very important. It is better to do a workout with the lightest weight in a proper form rather than lifting a heavyweight with improper form.
Proper warmup before the workouts: Inadequate warmup is another common mistake that is done by most of us. This used to increase the blood flow to the muscles by promoting flexibility & mobility. 5 to 10 mins of full body or muscles specific warmups are good to go.
Sound Sleep for recovery- This very crucial part of our training. Sleep help our body to repair the wear & tear, also regenerates. A reduction in sleeping time leads to a decrease in reaction time which also may lead to injury.
By increasing the weight progressively: The weight should be increased slowly in a progressive manner. Ego lifting should be avoided as they are the cause of injuries in Gym. As any out of control movement will cause injury for sure.
By Avoiding Cheat & Forced reps: Cheat & Forced reps will surely help you lift more weight but at the same time they also invite injury if done in the wrong way. Always try to take the help of a spotter if you are lifting a heavyweight.
By staying hydrated: By keeping yourself hydrated you can always replenish the fluids in your body which is lost in exercise during sweating.
As it is seen that a well-hydrated athlete can work out effectively for a longer period thereby avoiding injuries.
Focus on Nutrition - If you under eat & train heavily, then there are high chances to get hurt. So heavy training should be avoided when calories are severely restricted.
Choosing the right & comfortable gear for the workout: If you are a runner, wear a good pair of shoes that fits properly. If a biker then a helmet & gloves will always help you.
By Paying full attention during the workout: If you are distracted, preoccupied during the workout then chances of injuries are high.
Mindful training with utmost focus is essential. More concentration also helps to lift more without any injuries.
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