Be smart, be safe

  • Keep these pointers in mind if you want to keep your sweat sessions pleasant and injury-free.
- Sujita Gurung
Be smart, be safe

Apr 16, 2015-

Prevention is better than cure.” This saying rings true during our workouts as well. After all, the last thing anyone wants is to get injured—be it a minor or a major mishap—during our daily exercise session. 


Getting started: warm up

Warm up is necessary before every workout. This usually means starting your session with high-rep and low-intensity exercises to increase blood flow to the muscles. This literally warms up your muscles which subsequently promotes flexibility and mobility and helps the muscles handle stress so there will be lesser possibility of injuries.

TRY: Sort aside a good 5-10 minutes of warm-up, including jogging, swimming, stair climbing, skipping or lifting light weights. Follow this with 2-3 minutes of stretching.


Get help

This applies to everyone, no matter how new or experienced you are in the gym. One of the most common causes of injuries is doing a certain exercise incorrectly—be it body alignment, wrong technique or over-exerting yourself. It is advised that you take a few lessons from your gym’s fitness guru before you start any regimen, and also during your workout, or when you are not sure if you are doing the exercise correctly. 

TIP: Knowing your limitations is also important in preventing injuries. Consult your trainer and, together, work out a routine that will be feasible for you,with consideration to your body type, weak/prone to injury areas and your fitness level.


Mix-mash your workout

Overuse of a particular muscle group and repeating the same muscles movements makes one more prone to injuries and never-ending muscle soreness. To prevent this,“mix-mash” your sweat sessions by incorporating a variety of workouts instead of focusing on just one type. For instance, do some cardio on day one, then work on your chest, and the next day, swim some and work on your legs. Be sure to do the same type of strength training at least twice a week, and remember, including both cardio and weights in your workout helps burn more calories!


Recovery time

Don’t perform a specific exercise too much and too often. Overtraining decreases our level of strength and conditioning and also poses a barrier to our progress, especially when it comes to strength training. Allow your muscles some time to recuperate and recover by indulging in some rest days.


Finally, do a workout you love

I cannot stress this enough: your workout session should be about you, a time that you keep aside for yourself. Why waste that 60-90 minute doing something that you don’t love? Try out different workouts that work the same. For example, if you like cardio, try out Zumba, aerobics, boot camps, Salsa, etc. and decide which you love more. The same applies for “abs day.” Try out different exercises that work your core. Start off with them and slowly work your way towards other exercises. Doing a workout that you love will motivate you to learn the right techniques and stick to them. Just do not overdo them! 


Sujita Gurung is an Internationally Certified Fisaf Fitness Instructor and a Licensed Certified Zumba Fitness Instructor

Published: 16-04-2015 17:18

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