Before any workout, regardless of whether it’s a run or a power run in the gym with a barbell, you need to thoroughly stretch yourself and how to warm up the body before loads. Is it worth mentioning that it is insufficient heating that is the most common cause of injuries? Many people mistakenly believe that a 5-minute jog before the power is enough, because breathing quickened, muscles shook – what else is needed? And here is what.
The warm-up should last about 20 minutes. During this time, the synovial membrane lining the entire surface of the joint begins to produce fluid that envelops and lubricates the joints, thereby preventing their friction against each other. Also, the vessels and all the same joints will be supplied with enough blood, and you will get less tired. Running, circular movements of the body and limbs, light stretching, push-ups, squats without weight – all that is needed to warm up well.
Also an important point that should not be neglected in the prevention of injuries. After each workout, do a small stretch that will not cause pain. 10-15 minutes of such exercises will help the muscles and joints exit the training regimen. It will be great if before a hitch you run for another 10 minutes to disperse the blood and drive lactic acid out of clogged limbs.
3 The right technique
The wrong technique when doing the exercises is the direct and shortest path to injury and a long recovery. Do you need this? Unlikely. Therefore, be sure to follow the correct execution of inclines, squats with a barbell, and dead-lift. Wrongly bend down, stand up – tear your back or stomach. It also leads to an excessive load on the musculature system, which for such an attitude will not last for a long time. Temperature changes, atmospheric pressure, and precipitation – these weather changes you will identify by aching joints and twisting knees, angrily recalling the mistakes of an irresponsible and reckless youth and incorrect exercise technique. Do not do this. Well-chosen shoes can also help you master the right technique, but more on that later.
4 Preparations and food additives
We will not advise to accept such a thing except to professional athletes – amateurs are still much wiser and better to refrain from using them. Here we mean anabolic steroids and nutritional supplements like creatine, one of the effects of which is water retention in the body. The first group refers to hormonal drugs (dexamethasone and others), which, in addition to the described ones, have a lot of side effects that negatively affect the body’s work, starting from the central nervous system (manic-depressive disorders, sleep disturbance) and ending with local reactions (itching, dermatitis ), as well as the development of heart failure and osteoporosis (spontaneous bone fractures) and much more is not very pleasant. Hormones can also contribute to a quick mass gain, but not muscle, as we would like, but fat, which you can get rid of yourself – it’s extremely difficult for most people to eliminate the effects of hormonal obesity, resort to liposuction. Creatine also retains water in the body for better lubrication of the joints, but its effect is much weaker than that of hormonal drugs.
These are knee pads, elbow pieces, and other fixing devices. It is desirable that they be made of some dense heating material, such as neoprene. Due to friction and their composition, they will heat the limbs, as a result of which blood flow will increase and lubrication of joints and ligaments will improve, which will favorably affect the effectiveness of training and minimize the risk of injuries, sprains, dislocations, and, pah-pah, tears, and fractures. Do not spare money for good and high-quality equipment, so that you do not go bankrupt after treatment. Avaricious pays twice – remember this.
6 Suitable shoes
Any kind of training requires the presence of shoes that fit the loads. If you are engaged in fitness, aerobics, or just jogging in the open air – choose sneakers with good cushioning and more support for the foot – this will minimize the energy from hitting your feet on the ground and, therefore, the foot will not collapse. Shoes should also be light enough and provide maximum comfort and naturalness of movement – sneakers with a mesh upper or breathable material will allow your feet to sweat less and save you from the problem of bad smell. For power sports like power-lifting or cross-fit, sneakers with a firmer but more flexible sole (which will provide good traction), a breathable upper, and a stable heel will do. It is also worth paying attention to the insoles because this is one of the main components of sports shoes. There are simply shock-absorbing ones, there are also about orthopedic, which take into account all the anatomical features of the foot. Due to this, individual orthoses are not only effective prevention of flat feet and leg injuries but also a way to improve coordination and control of the body in space. All of the above cannot but increase the effectiveness of training.