How do you prevent (or rehab) sports injuries? Firstly choose what type of exercise you prefer and have time for. Like time, the type of exercise you choose will have a big effect on the results you achieve. That’s why it’s important to know what you want to gain from your efforts.
If you’re looking to improve your cardio-vascular fitness, then exercises like walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective.
For weight loss, any exercise that using a majority of your large muscle groups will be effective.
To improve muscular strength the best exercises include the use of free weights, machine weights and body weight exercises like push-ups, chin-ups and dips.
What’s This Got To Do With Injury Prevention?
The majority of sports injuries I treat are preventable. It’s just people make mistakes when designing their own exercise program, they train too hard, and there is not enough variety.
We are all guilty (I’m sure at some time) of sticking to the favorite exercise. The problem is that this can result in long term, repetitive strain to the same muscle groups, and the progressive weaking of other muscle groups. Longer term this causes a very unbalanced muscular system, and it IS a recipe for injury.
Post exercise your body goes through a process of repair and growth. It’s during this process that the benefits of your exercise are forthcoming. Click Here to Read The Effects Of Over Training.
I am often asked how often a week should I exercise… My answer is 3 to 4 times a week MAXIMUM!
Variety Is Vital
Vary your workouts add long walks or light, repetitive weights. Other sessions can be made up of short, high intensity exercises like stair climbing or interval training. And remember, it is VITAL to take a down day!
To reduce your risk of injury, choose a variety of exercises. This will help to improve all your major muscle groups and will make you a more versatile, all round athlete.
Cross Training is a great way of adding variety to your workout schedule.