Is getting into shape one of your concerns or goals? Whatever the reason is, a daily workout routine is beneficial for everyone. However, a desperate move to plan an intense workout suddenly could cause long-term harm rather than increase fitness. Often, when patients come in due to injuries from workouts, it is due to spontaneous attempts at working out, and proper planning is key.
After two weeks of seeing several patients with workout injuries at the practice, we wanted to share some necessary steps you should keep in mind before starting a workout routine:
- Know your physical condition: First thing first! Don’t rush to go for a 4-mile run if you have never run or you haven’t been running in years. Don’t start lifting heavy weights if you don’t have the fitness level to back it up. Start where you are, and build from there. This will help you avoid injuries.
- Define your goals first: What are your expectations from your workout routine? Are you trying to get in shape, lose weight or put in some extra pounds, get rid of pain, or just want to keep fit? Once you’ve defined your goals, you can more easily develop a fitness plan. A plan will help ensure you don’t overexert yourself, leading to injuries.
- Select your workout place and time: You should find a suitable time for exercise in your daily routine. A fixed time in a day will keep you focused. Then, choose a dedicated place to exercise to keep you motivated. Depending on your mindset, you can get your own equipment, go to the park, or join the gym.
- Take time to rest: When you create your workout plan, ensure adequate rest. You should rest to give some time to your muscles to adjust. Keep track of your body’s indications. Make a note of any severe ache or discomfort.
- Don’t forget a balanced diet: An imbalanced diet decreases the benefits of a workout routine. Ensure enough protein and fiber intake from natural sources and avoid carbonated beverages and alcohol. You can include a cheat day to treat yourself to some sweets, but don’t forget to draw limits. Drink enough water to stay hydrated.
- Keep track of your progress: Starting exercise with a great plan then losing enthusiasm is common. To stay focused, note down your height, weight, body measurements every week, and watch out for the differences. You will see the progress and improvise if necessary.
- Make sure you have appropriate attire: Choose suitable clothes for different kinds of exercise. The workout clothes and footwear must be comfortable and include safety measures. Don’t wear too tight or loose undergarments. Avoid carrying a heavy backpack. For women, having a sports bra with proper support is essential to avoid neck and back pain and headaches.
Regularly working out will boost your physical and mental health. Make sure you are taking steps to ensure you avoid injuries. So, what are you waiting for? Get a plan in place and start your fitness journey!