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Exercising Safely
If you are a “weekend athlete” and play recreational games, wanting to get rid of a few pounds, then you are a prime candidate for a sports injury. To avoid injury, follow these tips:
· Before you start any exercise program, get a medical checkup. This will help you to avoid activities that your health condition doesn’t allow you to do. For instance, if you have a knee problem, swimming would be better than jogging.
· Get coaching or seek advice from an expert on how to improve your skill. If you are a beginner, it is a good idea to train with a certified fitness trainer.
· Condition yourself properly before you start any kind of program. Allow improvement in your performance come gradually; don’t be disappointed if it doesn’t happen in a day.
· Make sure that you warm up before and cool down after you exercise for about 5-10 minutes by stretching the muscles you are using during the exercise. Stretching the muscles lengthens them and allows them to heal stronger and be more limber.
· Wear appropriate clothing for your particular routine. They should be lightweight and breathable in hot weather. Wear warm, protective clothing in colder weather. If your clothing is too tight, it will restrict your blood flow for proper movement and circulation.
· Wear safety equipment that is geared to your activity. For example, while biking, wear a safety helmet. If you are roller-blading, wear a safety helmet and guards for your wrists, knees and elbows.
· If you do injure yourself, make sure that your injury gets proper time to heal before you start that routine again. Not enough time can lead to re-injury. If you sprain your ankle, test it before you start by standing on one leg, and raising the heel of your injured leg five times. If there is no pain, you can resume exercising.
· Make sure that you are properly hydrated. Too much or not enough water can either cause side pains, or dehydration.
· Make sure that your body gets ample rest time between workouts. Don’t exercise the same muscles in the same manner everyday. Exercising tears down the muscles. It is the healing of the muscles that makes them grow and be stronger.
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