10 Tips to prevent injuries

1. Warm Up Properly

A 5 minute, gradual warm up goes a long way to prevent injuries. The warm up can consist of walking, jogging or simply doing your regular activity at a snail's pace. Warming up will increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band. It also improving mobility and the functionality of all the body movements.

2. Cool-Down

A spell of 10 minutes spent cooling down which is basically the opposite of warming up will flush out the waste by products from your session and safely return your heart rate, blood pressure and breathing to your pre-exercise levels. It is common to neglect a cool-down in favor of dashing to the shower; however, it is a key tool in helping limit any post exercise soreness.

3. Focus On Technique

Incorrect technique for any sporting activity is likely to result in injury. Resistance training injuries are the most common, and are usually caused by an over-zealous approach in an attempt to lift heavier weights. By focusing on correct technique, you will avoid injury, perform more efficiently and get greater gains from your sessions.

4. Avoid Doing Too Much Training Too Soon

Trying to achieve too much too soon will inevitably result in injury because your body always takes time to adapt to increased training loads or to the demands of new activities. Equally, trying to match the performance of others in the gym or at a sports club is a great motivator, but should be tempered with an accurate appraisal of your own ability and state of fitness.

5. Rest Up Between Training

The most undervalued component of a training programmed, rest is essential to allow your body to recover from the demands of your activity and repair microscopic damage to the muscles and associated tissues that occur during exercise. If you neglect rest, damage will become cumulative, resulting in a weakened body that is more susceptible to injury or illness.

6. Incorrect Cheating and Forced Reps

Cheating and forced reps are advanced techniques that allow the lifter to go beyond normal training. The muscle is literally forced to grow, beyond the point of failure. A cheat or forced rep can push or pull the lifter out of the groove when done incorrectly. The weight collapses, and the lifter must be saved by a spotter.

7. Poor Nutrition

When you under eat and start the rough and heavy work, you 're likely to get injured. Also, it relates to your overall health: when in a compromised condition brought on by extreme diet or limited feeding, be vigilant of intensive exercise. Best save for non-diet growth periods the big weights, low reps, forced reps, and negative ones. Although dieting requires a decreased poundage, this does not mean that you can't be hard in your workout, it simply means that you need to use lighter weight.

8. Lack of Concentration

You 're risking injury if you're distracted, worried or lackadaisical when you're working out. See a bodybuilder champion practice and one thing you'll note is his / her extreme concentration level. This develops over time, and the athlete systematically develops a pre-set mental checklist that allows him or her to concentrate on the task at hand. When you don't pay attention, more poundage will result in getting hurt.

9. Bad Spotting

If you are training long enough, you can finally come to a point where you need a spotter (or spotters) for a variety of workouts, including the squat and bench press. Occasionally, when you practice as hard as you can, you skip a rep. There's nothing wrong with this. It's just a indication that you're working to your max, which if it isn't overdone is a positive thing. And you need professional spotters when you are working this hard

10. Negatives

Negative (eccentric, or lowering) reps are one of the most difficult and dangerous of all weight-training techniques— and very effective at stimulating muscle growth. What makes negatives so risky? The poundage you can handle in negative exercise is likely to be the highest you’ll ever lift.

References

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