All exercise and sport is good for you provided that you do it properly. Not only does exercise help you physically, it can also benefit you from a psychological point of view. It’s important to avoid “biting off more than you can chew” because when you try taking on too much too soon, you are likely to cause an injury.
This website is designed for all the sports and exercise enthusiasts and who want to learn how to prepare for sport whilst avoiding injury by using proper form and technique.
Gradual Buildup Is Essential
Building up to a certain level in your chosen sport or any other type of activity is the best way to avoid injuring yourself. A gradual buildup allows your body to slowly become accustomed to new exercises by strengthening your joints and muscles in a safe way.
In order for you to exercise safely you need to increase the frequency, the length of your exercise session as well as the intensity (not in one day!).
The best way to do this is to have a comprehensive warm-up session by performing a brisk five-minute walk prior to working out. During your recovery days it is best to completely rest, but if you are the restless sort, certain low impact exercises such as cycling, gentle jogging and swimming are ideal.
It’s also important to think carefully about the different elements that are involved in your chosen sport and what kind of fitness level is likely to be demanded. For instance, if you want to get into soccer, you will need good balance and stability, a super strong core, your lower limb alignment has to be spot on, you must be able to sprint by working on your endurance training, and finally, strengthening your muscles, especially in the hips and legs will put you in good stead.
Acquiring the Correct Gear
It is essential that you use the correct gear the in your given sport because this will help you avoid injury to a certain extent. For instance, if you are a keen cricketer or a hockey player, you must use the proper protective gear such as a mouth guard, padded gloves, and shin pads. Try to ensure that you keep your equipment in good condition.
Most importantly, your equipment must be the right size for you, because if it isn’t, you are inviting an injury.
Your training shoes are vital to avoiding injury. Almost every type of exercise requires the use of your feet and by sparing no expense when it comes to training shoes you are certainly going about it the right way. There are many specialist sports shops that will spend time analyzing your running style and the type of feet you have, and then subsequently recommending the most appropriate footwear.
Correct Technique: ALWAYS!
The joints throughout your body are prone to injury when they are strained by movements that you normally wouldn’t make. Even certain actions that can cause you to become off-balance can cause a lot of pain. This usually happens when the body isn’t correctly positioned in certain situations, and this can often lead to you stressing the wrong muscles at the wrong time.
Try to focus on body alignment and proper technique in any sport or exercise that you may be an enthusiast in. By aligning your body correctly, you will be able to kick the ball in the proper manner, supposing you are playing soccer. Sometimes it’s a good idea to speak to a personal trainer, physiotherapist or a sports coach. After all, that’s exactly why they are there.
Get Your Diet Right
If you are exercising regularly, you will need to have certain minerals in your body at all times. Carbohydrates will be the top of your list.
A lack of carbohydrates will cause you to tire quicker. More often than not, this trivial tiredness can lead to fatigue. This is when your muscles become exhausted and are extremely slow in responding to certain situations. Timing becomes a big ask, and the possibility of developing an injury becomes exacerbated.
A healthy balanced diet is key. This means that you need the right amounts of carbohydrates and protein, which is essential for building the body as well as repairing it. You should ensure that you increase your protein intake, especially if you are partaking in powerlifting, bodybuilding, or anything else involving a lot of power.
If you happen to be trying to lose weight, then your intake of fat must be reduced, whilst maintaining the same amount of carbohydrate intake. Get accustomed to reading food labels and keeping a close eye on the recommended daily amounts that experts suggest in terms of salt, carbohydrates, protein and fat.
A lot of people turn to supplements when it comes to dietary requirements. For instance, if you are unsure that your protein intake is sufficient, there are dozens of protein shake brands that will help you to make up for any deficit. Although protein is an essential tool for helping to repair and rebuild the body, without the right amount of testosterone, even an abundance of protein intake will not really make all that much of a difference.
Testosterone and its treatments have come under the spotlight in recent times. This hormone is vital for overall male health because it dictates many things inside the body. This hormone controls skeletal health, muscular health, mental well-being, as well as helping to maintain a healthy heart, liver and kidney function. Testosterone production tends to dip after the age of around 25, and this is when most men start feeling its effects. Body fat increases, muscle mass becomes notably reduced and different men experience different things such as mental fogginess and depression from a testosterone deficiency.
Natural testosterone boosters are designed to help the body to increase its production of this vital a hormone. Although not all natural testosterone boosters work, there are a number of high-quality products that have benefited numerous people around the world.
Drinking Lots of Water
Most people don’t drink enough water. And this leads to dehydration. If you’re not a big water drinker, you should try to reduce your fat intake, whilst maintain a high carbohydrate consumption.
Did you know that the dehydration is a major cause of injury? It’s true, you are recommended to drink around half a pint of fluids approximately half an hour before you exercise. And then during your exercise session, you are encouraged by experts to drink more, especially if you sweat profusely.
This is also vital if you live in a hot climate.
At the same time, it’s important not to overkill the water intake because this can be just as dangerous as dehydration.
Warm Up: It’s Essential
By correctly warming up before exercising helps to prepare your body as well is mind for the task at hand and ultimately can lead to injury prevention. Most people find gentle cardiovascular routines such as a gentle jog, or cycling ideal for this purpose because these exercises are known to gradually increase the body temperature and help the muscles to prepare for what’s to come. Stretching is also important, especially when it concerns the muscles, or muscle groups that you will be utilizing.
Your warm-up must consist of a ritual that is relevant to your given sport. For instance, if you are a keen baseball player, it might be a good idea to practice the pitching technique, albeit gently to start off with. If you are about to play a round of squash, you can pretend you’re playing in a game by practicing your front and backhand.
Warming down after your exercise by performing stretches is also a good way of avoiding injury. This helps to avoid the muscles and the joints from stiffening up.