weight loss and healthy eating resource

Top ways to train harder while avoiding injuries

Top ways to train harder while avoiding injuries

You already know that training is good and training hard is even better. But do you know that training consistently forms the basis of drastic and long-lasting changes to the health and performance?

Unfortunately enough, there are various things that have the potential to interrupt the consistency. Whether it is your work pressure or social gathering, there are hoards of things that can heavily disrupt the consistency of your training schedule.

It can so happen that something unplanned can make you late for a day to hit the gym. But, perhaps the most severe intervention of daily training is caused by an injury.

What is the type of injuries?

It is important to understand what is meant by injury first. Fitness experts say that injury doesn't mean joint and muscle aches which form the foundation of any training process. Injury refers to the soft-tissue swelling of the muscles, ligaments, and tendons which can be chronic as well as acute.

Any individual who has been undergoing hard training would need ample time for healing. And even though those ailing tissue might convalesce, the rest of your body would still undergo suffering. Your muscle may be lost along with storage of fat and the lungs are left in the stasis state. And the time required for healing is directly proportional to the intensity of injury.

How to help the situation?

Thankfully there are viable means of fortifying the muscles and joints against all types of injuries with the help of a few pre-habilitative procedures. Some of these procedures can also drastically and instantly boost your performance and improve the recovery process. This can be explained in some other way by saying that you will be able to indulge in hard training with a lesser chance of injury.

  • Stay away from plain stretching before the workout session:

Stretching is acceptable but the way you do it may not be right for you. The long-held practice of conventional stretching has been proved to slow down the performance level and it can offer no sort of protection against internal injuries.

There are numerous studies which have shown that plain static stretching right before exercising can have a harmful impact on the strength level. On the contrary, you can opt for dynamic stretching that would allow you to perform a wide range of motion exercises and boost up the core temperature of your body along with exciting the nervous system and preparing your muscles and joints for a further workout.

  • Opt for dynamic stretching:

The routine of dynamic stretching can greatly vary but your main focus should be spending 3 to 5 minutes workouts through a series of movements in increasing intensity. For instance, if you are willing to do squats then you may indulge in jogging in the same place, high-knee running in the same place, jumping jacks, partial body-weight squats and squat jumps for 15 to 20 seconds.Once you have done it in the right way, the heart rate is supposed to be elevated and you will be experiencing light sweating. Several researchers have found that this sort of warming up improves the flexibility and core strength which in turn aids in reducing injury risks.

  • Go for a specific warming up:

Once you have completed the dynamic warm up, it is better to get specific. It can be explained by citing the example of squats again which implies to get under the bar and perform some light sets, normally in a high-rep range. This aids in increasing the flow of blood to the joints and muscles that you would be working on, but more significantly, it will help you to gain proper movement patterns as you progress through the heavy workout.Once you train your mind for the upcoming hard workout, it will help you to be more efficient and limit the petty deviations that can get you back to the trainer's desk. You can take advantages of these workout sets by paying attention to each and every small detail and take part in as many sets which appear necessary before you pile up on your plates.

  • Try to stretch it out:

As already mentioned earlier, though stretching is acceptable, it is all about the timing that matters. Once you have completed with your workout, it is time for you to sit and hold in certain types of static stretches on the muscle groups that you have worked on. The muscles that are warm are comparatively limber than those which are cold implying that you can get the most of your stretching sessions without the risk of any injury. But it is important to remember that you should hold a stretch for at least 30 seconds but not more 90 seconds in order to improve flexibility. It is advised to breathe slowly as well as deeply with each stretch and get more intense while exhaling. It also helps in speedy recovery and has also been proved to reduce the soreness of muscle that ought to hit you the following day.

  • Avoid lifting too much weight:

When you are trying to lift too much weight while exercising, you are at a high risk of getting injured. What is worse is that when you are not able to control the weight while keeping it down or loading trajectory or when you are unable to control the biomechanical boundaries or when you have to jerk the weight off for lifting the weight. You must stay away from out-of-control barbell and dumbbell as they have a mind of their own and obeys the law of gravity and seeks to reach the floor at the earliest.

  • Learn the correct technique:

The most common kind of injuries are mostly associated with improper techniques of exercising. Incorrect technique can pull, wrench or rip the muscle or tear down a connective tissue that may be very tender and delicate. Each and every human body has particular biochemical pathways. Your legs and arms can move in specific ways while you are loading stress on your limbs with weight. You can strive to be a technical perfectionist as well as respect the integrity required for workouts. Stay away from twisting or contorting or turning while pushing the weight. It is imperative to make the rep with the usage of perfect techniques or missing the rep safely which requires being learned deeply.

  • Plan the course of action:

In the case of training hard, experts suggest to be the tortoise and not to be the hare. It is, therefore, important to increase the weekly then monthly running totals in a gradual progression. You can use the 10 percent rule which appears to be the general guideline though it is crucial to make out whether it is aggressive for you particularly if you are prone to develop injuries.

A 3 to 5 percent increase may be more than appropriate. In case you are following a hard day then easy day approach, you can use a system where you can scale the weekly mileage by 20 to 40 percent on regular intervals. It is important to note here that mileage is not really the only critical issue. Experts are of opinion that an aggressive approach to hill running and trail running can lead to further complications.

Opt to get a restorative massage: By now you have already known that massaging is a restorative procedure that boosts blood flow as well as recovery while keeping your muscles, fascia and connective tissue healthy and supple.

Professional athletes are always affirmative of taking part in frequent massages for keeping themselves hale and hearty. If you are looking for a cheap alternative then you can get hold of a high-density foam roller for rubbing out the pesky knots as well as releasing tension in the aching muscles. This restorative process is termed as a myofascial release which may appear to be a bit painful at the first, but rejuvenate the tendons and muscle soreness resulting from the workout.

  • Resting is very crucial:

You may have begun with a strenuous workout process only to find yourself sidelined within the first few days with a sore back and aching shoulders. Many people try to motivate themselves by believing that they have to be consistent in their training process even though the body may be indicating otherwise. So you may try to temper down the initial efforts and concentrate on gradual progression day by day. There is no point in trying to lift up all the weights in a single day. Once you have hindered your urge to weigh all the weight on the first day, your next task is to help in muscle recovery between workouts.

It is very important to listen to your body and try to make out what it is prepared for. This is presumably the most widely opted advice for reducing injuries. If you are not running through pain, it will be possible to nip off the injuries in the bud. Most injuries do not blindside you and they produce many signals like soreness, persistent pain, and aches. You can reduce injuries by following the indications in place of neglecting them and follow the experts' tip to get rid of injuries.

Read more