Maintaining an exercise and diet routine is not easy, even more so if you have a busy routine or are afraid of getting injured and experiencing pain after working out at the gym. academy or at CrossFit. But what you may not know yet is that you can train without hurting or feeling pain, and best of all: it is possible to avoid those headaches and maximize your training with this aka less is more!
So below, check out five tips on how to maximize your workout, while minimizing pain and injury.
1. Warm up your body before training
Warming up before starting your workout increases your body temperature, respiration, heart rate, and blood pressure. Also, heating causes vasodilation, i.e. it causes more oxygen reach the muscle, as well as promote an aerobic metabolism.
Studies indicate that, due to all of these factors, warming up can reduce the likelihood of injury and, as a result, prevent muscle soreness.
2. Avoid overloading your body
All bodies have a limit, so you need to recognize your limit, to prevent pain and injury from being part of your workout routine.
With this, the ideal is that you can, together with a professional, divide your training and determine the frequency, intensity and load, so that, over time, you can increase these points and get used to your body without overloading it . it.
3. Take time to rest
Since your body is not a machine, it needs rest! That is, when you train and lift weights in the gym, you are in a sense “flaming up” your muscle, so letting it rest will make it recover.
Mainly due to the fact that, during rest, oxygenation increases and therefore the muscle fibers recover. Failure to adhere to rest can lead to fatigue and even injury and a lot of pain.
4. Perform the movements correctly
To avoid muscle injuries and consequently those absurd pains, you need to know how to correctly perform the movements of the exercises. Therefore, if you are still starting out, choose to train only with the help of a personal trainer.
Also, don’t overload your body with weight until you’ve mastered the movement again, this will help you avoid any possible muscle injury.
5. Invest in the ideal footwear for your step
Knowing your footing is essential to ensure comfort and safety during yours races. Therefore, you can buy a shoe with your stride type, be it pronated, supinated or normal, and you will obviously avoid muscle pain and injury.
