Step 1 -Warm-up properly
Workouts need to stay injury-free while doing workouts, always, warm up before doing any workout. The warmup is one of the most neglected workouts most people do. It seems that it is a boring thing compared with the other exercise. Researchers have shown that warm-up and cool-down exercises should be done before a workout and after workout sessions.
What does warmup exercise do to your body?
Doing warmups make the core temperate raise and it will prepare your muscles for the workouts. In addition, if do cardiovascular exercises, for example: jogging on the spot, will make your heart beat faster so, blood flow will pump in while oxygen and nutrients flow towards the muscles and elevate the body heat.
Benefits of Warming up before doing a workout
- Improving the overall performance of the workouts
- Increase the Blood flow of the body
- Helps to prevent injuries
- Increase the Oxygen
Benefits of Cooldown after doing a workout
- Helpt to recover
- Helps to reduce Delayed Onset Muscle Soreness(DOMS)
What if you negate warmup exercise before starting a workout?
Will increase the stress on Cardiovascular System
Doing warmup exercise before a workout, will gradually increase the heart rate and also will increase the breathing level which will help you to perform the workout without an injury.
This will led you to Increase the Risk of injury
Researchers have proven overall 30% of the injuries were recorded as skeletal muscle injuries. This happens due to, not doing warmup exercises before starting workouts or doing sports activities.
Step 2 – Stop immediately if it’s hurting
If you are a beginner, while doing workouts, stop immediately if you feel hurt at any point. Continuing while hurting, will make you more serious pain in the future.
Important – Doing workouts with pain could damage your muscles, tissues, and bones.
Step 3 -Start with Lightweights
We know that, once you go to a gym, you will see people who lift serious amounts of weight. Keep in mind that, people who lift extra weight, have trained for at least a year with experience. Don’t think about what your friends and other people say and do, pick a weight that you can do easily. The first step is to learn the movements and what muscles will it affects while you do the exercises. By the time, you will put more weight on your weight plates in the future, don’t be hurry!
Step 4 -Watch your form
This is very important; you should maintain a stable repetition while exercising. Before doing an exercise, please talk with the instructor because doing it the wrong way will make you serious consequences.
Important – you should have an instructor if you are a newbie because most people make serious injuries without proper guidance.
Step 5 – Brace your core
Doing the exercises in a stable way will reduce the impact of the injury. You have to focus on your core, please note that postures are very important. Standing or else sitting up in a straight with your hips in a line with your torso.
Step 6 -Keep training
Before everything, you have to plan about your need, whether it’s weight gain or weight loss. Depending on the need it will change the sessions and repatriations of the workouts.
If you need proper progress while you doing the workouts, you should follow a proper training session, meal plans with proper nutrients, have plenty of sleep, at least 9-hour sleep is recommended by most of the gym workout instructors, and keep time to heal the muscles and develop the muscle growth.