Do you exercise even when you are tired from lack of sleep? Do you take your eye off when you need to do a warm-up routine? If so, you could be setting yourself up for a workout injury. Let us face it, injuries suck. If you have ever been stuck down with an injury, you know just how frustrating this can be. You are seeing significant progress one minute, and the next minute, you are sidelined wondering what you are going to do to prevent muscle loss.
The great news is, for the most part, injuries can be invented. You just need to know which steps to take to keep your risk as low as possible.
Here are three things you will want to start doing …
1. Warming Up Properly Before Each Lift. Be sure you are doing a proper warm-up before each lift you do. Many people are aware of doing a warm-up when they first get to the gym, but after that, they figure they are done with warm-ups. Not so.
You should be doing at least one warm-up set before each significant compound lift you do. Do not even think about rushing into any heavier weights as that is an excellent way to land yourself in pain.
2. Taking Regular Deload Weeks. It is also essential after every 4 to 8 weeks of training (depending on your workout intensity and recovery ability) you are taking a delay week. This means backing off your training and lifting about half of the amount you usually lift.
Think of it as a week off, but you still get to go to the gym. By doing a delay rather than an entrenched break, you will maintain some degree of tension on the muscles and prevent muscle loss while allowing for maximum recovery to occur.
Do not be afraid of time off from doing your regular training and heavy lifting. Time off or taking a delay week is where you continue to make progress.
3. Catch Up On Your Sleep. Finally, do not take your sleep for granted. Many people are under the impression sleep is just to feel energized to do your workouts, but rest also is a time where tissue repair takes place: this includes repairs to your bones, tendons, and ligaments.
If you are skimping on sleep, your risk of injuries will be increased no matter how you slice it. Start getting your eight hours a night.
There you have the main points to know and remember on the must-do's to avoid injury to your body. Are you including these points in your workout program?