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Common workout mistakes can put you at risk for injury this summer. If you’re not exercising correctly, you can easily burnout and tear a muscle. This summer, avoid these 7 workout mistakes to prevent injury and get the most out of your workout.
- Skipping the Warm-Up
If you don’t think you need to warm-up, you’re wrong. Warming up is an essential part of your workout. It helps prepare your body for high intensity exercises and prevents your body from becoming quickly fatigued. If you haven’t been properly warming up, you are at a higher risk for injury. Light activity such as jumping jacks, arm circles and marching in place are all great warm-ups to get you ready for your workout.
- Avoiding Strength Training
You can’t forget to workout your muscles this summer. Strength training improves and strengthens your muscle tone, building strong connective tissues, tendons and ligaments. Without including strength training in your workout, as you age you won’t be able to do everyday activities as easily as before, such as climbing the stairs. Strength training is also great for getting rid of stubborn fat. Working out your muscles is what actually revs up your metabolism. Great strength training exercises include resistance training with free weights or machines, yoga and different body-weight exercises.
- Not Stretching
Stretching is different than your regular warm-up. Stretching relaxes your muscles, increases your flexibility and reduces the risk of injury. When your body is flexible it’s not as susceptible to tearing and allows you increase your range of motion. Stretching before, in between and after workouts will help you eliminate next day soreness.
- Overdoing It
Overdoing your workouts is one of the main causes of injury and burnout. If you are pushing yourself too hard, you are putting extra stress on your body. It’s important to remember to start slow and build up your intensity gradually. You also need to allot time for your body to recover after a workout. Fully recuperating in between workouts makes your gym session more productive. If you are exercising too intensely, you need to reduce the frequency of your workouts to avoid injury and potential burnout. Remember a 20-30 minute workout is safer and more effective than a long, drawn-out two hours at the gym.
- Incorrect Technique
Poor exercise techniques are one of the key causes for injuries at the gym. An incorrect technique can pull or tear a muscle with one wrong movement. If you’re not sure you are doing an exercise right, always ask a professional to help you improve. Practice your technique at home for optimal results. If you don’t, be prepared to be out for the summer with a potential injury.
- Not Hydrating Enough
It’s important to stay hydrated before, during and after your workout, especially in the summer. If you’re not properly hydrated during a workout, you’re body can’t perform up to its full potential. Water regulates your body temperature, so when your body doesn’t have enough water it can cause symptoms of dehydration, such as nausea, dizziness and cramps. If you’re exercising in the heat it can also cause heat cramps, heat exhaustion and heatstroke. Bottom line, make sure you’re drink enough water this summer when you’re exercising.
- Losing Focus
If you’re distracted during your workout, you are setting yourself up for failure. It’s important to concentrate at the gym to make the most out of your workout and prevent injury. If you’re not focusing on your form it can lead to a future injury. By focusing on the proper technique, you can eliminate the distractions in the gym and focus on what you want to achieve in your workout. So leave the Chatty Kathy’s behind and get focused this summer.
At JAG-ONE Physical Therapy, we truly believe prevention is the best medicine. Be proactive this summer and prevent injury from happening at the gym with our help. Our injury prevention program will work to strengthen your body and prevent common injuries in the muscles, bones and tendons from occurring. Contact us today to learn more about injury prevention and our programs in NJ and NY.