Be it an athlete or a beginner in the gym, a workout injury can happen to anyone. Many researches have shown that only 20% of overweight individuals are successful for the long term while the others fail because of workout injuries. The injuries can be acute or chronic.
Chronic injuries happen when there is a prolonged repetitive motion or activity. This can happen in aerobic activities, cycling, and occasionally due to weight lifting. Stress fractures, tennis elbow, shin splint, runner’s knee, and heel inflammation are some of the injuries that are caused due to improper techniques and overdoing some exercises to progress too soon.
An acute injury on the other hand is the injury caused by a sudden trauma such as bruising, cracking a bone, tearing a muscle as a result of crashing or falling.
At River Physio, we advise clients to listen to their bodies and make them understand the science behind weight loss. We educate them on how to pursue the journey of weight loss without harming themselves.
Here are some ways to prevent workout injuries during your weight loss exercises.
1. Be Reasonable
Keep an achievable goal. Discuss with your weight loss trainer on what will work for you. One needs to understand that weight loss is a long-term journey and hastening it up may end in injuries.
2. Understand your workout intensity
Before starting a workout routine, do a simple study on how intense your workouts are and have a chat with your physical trainer on how doable the exercises are to you.
3. Preseason your training
Preseason your training with daily activities or simple workouts that mimic the ones given by your trainer. A similar physical activity can slowly take you to your workout routine in an easier way. It can be as simple as your daily chores like walking to the nearest store.
4. Get a tailor-made program
FITT, as it is called, is done before planning your workout routines. Your physical trainer will do a physical examination to ascertain the frequency and difficulty levels of exercise that can be given to you. So be clear with your trainer on what you can and cannot do. At River Physio, the VFex program, the starting phase is called “LetZ Get Physical”. This phase is all about knowing the exercises, working out a comfortable phase, teaching proper methods of doing the exercises, and preventing injuries.
5. Eat right
When we say eat right we mean nutritious food. Let your nutritionist decide on your fitness menu. Don’t get carried away by fad diets. Starving can make your workout injuries worse and lead to other health-related issues. So be choosy in what you are eating. Eat Right! Eat Well.
6. Sleep well
Sleep is vital in your fitness journey. Sleep helps recover your body from injury. Lack of sleep leads to DOMS ( Delayed Onset Muscle Soreness), which in turn may lead to chronic injuries. Plan your day and bedtime good enough for a productive wellness regime.
7. Show some discipline
Fitness and fat loss are not all about diet and workout. Make your exercises your daily routine. Being irregular can reverse the outcomes thereby causing an injury. Sticking to your plan and following the discipline can prevent one. Always follow your trainer’s program prescribed for you and don’t overdo it. Warm-ups and cool-downs should always be there in your workout routine just like you add a starter and dessert before and after a meal.
Following these ideas will help you reduce your exercise injuries and attain your goal weight more safely.