Due to the confinement caused by the Covid-19, home workouts are much more common than ever. Even many people who are not so assiduous in sports have decided to get in shape and, consequently, the number of injuries can be increasing.
Unfortunately, injuries can come at the least expected time and interrupt training and physical improvement. The ideal way to avoid them is by stretching and warming up, despite the fact that there are other tips that must also be taken into account to avoid them.
Do dynamic Warm up before start your training session
Preparar your body to work to higher intensity is the main objective of doing a dynamic warm up. Broadly speaking, this type of warm-up focuses on performing actions similar to the movements you will perform. In fact, for the warm-up to be adequate you must prepare the muscles that you will exercise during the main training.
This type of warm-up helps develop strength, mobility, and coordination, helping to improve performance. There are a variety of exercises you can do, such as hip rotations, arm circles, squats, lunges, or jump ropes.
Static stretch at the end of your workouts
Static stretching involves slowly stretching a muscle to its final position and holding it for a short period, usually 10 to 30 seconds. The right time to do it is right after training because the muscles are completely relaxed and able to offer the best performance.
To perform the stretches you must keep your body still. They are designed so that your muscles gradually return to the normal rhythm and give you time to recover after physical exercise, as well as increasing a good range of motion and gaining flexibility. However, you should never stretch to the point of pain, as it could cause serious damage to your muscles and joints.
What else can I do to avoid injury during training?
If you want to decrease the risk of injury, it is also essential to increase the intensity and the load gradually. In no case should you start the training offering your best version or at a high rate, since the muscles need a preparation process. Similarly, we recommend decreasing the intensity gradually at the end.
Whether you are a beginning athlete or have some experience, it is important to listen to your body to prevent any type of injury. This means that you should not force when you feel that fatigue appears, much less let yourself be carried away by motivation. Regulate your efforts and do not do more than necessary.
In turn, hydration is another of the key concepts, since physical exercise produces a consistent loss of water. Aside from being helpful in avoiding fatigue and cramps, drinking enough water is crucial to maintaining body temperature during training.
As you have seen, to stay in shape and make the most of your training sessions, you should always include a warm-up routine prior to sports practice and end with a sequence of stretches. Don’t overlook its importance and spend part of your time preparing your muscles properly. Surely you will not regret it!