When you complete a work out in the gym or a sports session with your friends, you may feel elated and, of course, regular exercise is one of the essential components of a healthy lifestyle. To ensure that you get the most out of your exercise and avoid the risk of strains or injuries, however, there are three important steps that you should always take.
1. Keep Track Of Your Goals And Your Achievements
When it comes to exercise, sports, and keeping fit, like all things in life, to get the most out of it that you possibly can you have to set goals. When it comes to exercise or sport, this could involve losing weight and reaching a target weight or setting a new fastest time or personal best sporting achievement. Keep track of these goals in a book and then write down your progress on a weekly basis; once one goal has been achieved, it’s time to step up to another more ambitious goal. This is an excellent way to motivate yourself, especially on cold and dark mornings when you may want to take it easy and stay in bed. Keep a note of your progress at the end of each session and you’ll be surprised at how quickly you improve.
2. Warm Down Before Heading Home
We live busy lives and sometimes it can be hard to find the time even to fit exercise or a gym session in. When the session is over, the temptation is to head straight home (after a shower, of course), but that can be a costly mistake. It’s important to warm up before starting a sport or exercise, but it’s even more important to warm down after its conclusion. Vigorous exercise pumps blood around the body to power the muscles and lactic acid also builds up. Stopping suddenly without getting rid of excess lactic acid and blood accumulation can result in nausea, muscle cramps, and even fainting. Ten minutes of gentle stretching is an ideal warm down and will ensure you feel great for the rest of the day.
3. Don’t Ignore Aches and Pains
Exercising and keeping fit can help us reach peak fitness, but it can also lead to aches and pains. When exercising, it’s easy to pick up an injury from a knock or to strain a muscle or pull a tendon. You’ll know immediately when this happens, but too many people ignore the pain or attempt to work through it. This can lead to the problem becoming much worse than it initially was, so if you feel aches or pains after sport, you should always seek professional advice. A physical medicine and rehabilitation physician is an expert in the treatment of sporting injuries and they’ll be able to return you to optimum health, free of aches and pains, in the quickest possible time.
A great exercise or sports session isn’t just about what you do during the routine or game, it’s about what you do it as well. Set goals and record your progress to ensure that you remain motivated and focused, always warm down and seek advice from a physiatrist or chiropractor if you think you may have a sports injury. These three simple steps can make a big difference when to comes to getting fit and staying fit.