Many of us try to exercise regularly because of the tremendous health benefits it has in the short and long term. Exercising excessively correct exercise, or exercising incorrectly, or choosing an exercise that is not appropriate for the physical or health condition, and injuries can occur to people who are physically active.
But sometimes an unavoidable accident occurs, but the most common is "excessive" injuries, which are usually the result of trying to put in too much effort too early.
Compelling reasons for your need to warm up and cool down.
When the activity or program starts for the first time, the aches and pains are natural and natural in the intensity of the activity or program.
However, tips to avoid common pain injuries during exercise. Perhaps after the activity, where infection can occur. Pain training. Real pain instead of soreness - it may indicate an injury, you should consult your doctor about it.
The most common injuries are muscle injuries and sprains. These affect the tendons, muscles, and ligaments and can occur when they are not stretched properly by exercising. Of course, this can happen even if you are supplying, especially if you are exercising that requires you to talk or move quickly or suddenly, or if you push yourself hard into the weight room.
However, it is helpful to prepare the muscles and joints before applying pressure and help them recover when finished.
To avoid injury, you must warm and calm.
Warming up helps prepare your body for exercise. It increases the progressive warming of the cardiovascular system by raising body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle pain and reduce the risk of injury.
A survey of professional orthopedic team members revealed that serious injuries and excessive injuries are among the major categories of injuries that athletes see.
Properly warming up can help protect against these types of injuries. The warm up takes only 5 to 10 minutes, but the benefits are great. Relaxation helps you relax your body by sending more blood to your muscles. think about it
Wake up to your muscles: tell them what to expect in the next hour.
A good warm-up raises the temperature of the muscles and tissues, increases the metabolic rate and the number of calories the body burns to maintain normal body functions,
The cardiovascular system works by accelerating the heart rate and reducing muscle tension. There are many ways to heat. You can walk or do some low-intensity exercise, such as running on the treadmill, trembling light on the treadmill, jumping rope or cycling - any activity that causes you to start sweating and pump your heart blood faster.
Once your body feels warm and relaxes your muscles a little and does some stretching exercises, you should take some time to stretch, which are important areas of your body - calves, hamstrings, thigh muscles, back, shoulders - without rushing. Stretching after improving your muscles is more effective than stretching when your muscles are cold.
If possible, the warm-up should be directed to the specific activity of the scheme. For example, if you're driving a stationary bike, you can easily warm up by riding for a few minutes, then focus on stretching your thigh muscles and tendons
Cooling is just as important in a warm-up routine. Whatever activity you participate in,
You need to allow time for your body to move forward and make sure that you feel comfortable once you are done.
The worst thing you can do is to stop motion completely, for example by returning straight to work and sitting at your desk. This will build up lactic acid in your muscles,
Could it cause soreness? Spend five minutes recording your activity at the end of the exercise. For example, if you are using the treadmill, slow down the treadmill before it is ready to be finished; if you are running, riding or swimming, you should be slow near the end. You can even walk for a few minutes. The important point is to continue to move and maintain blood flow.
Pay particular attention to the muscles you used most during the activity and discover solubility. Moisten yourself by drinking water, even if you do not feel thirsty because your body contains fluids that need to be replaced. If you have an infected or inflamed area, use ice for 10 to 15 minutes to reduce inflammation.
Proper breathing is also important when stretching as it increases blood. Breathing is something you do without thinking. When exercising, you may have to think a little, at least at first.
I hope I have benefited from you in this article, and work with these tips to avoid injury.
thank you
Kettlebell safety exercises
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