When it comes to sports injuries, a fraction of the prevention costs ten kilograms on the bar. These five tips will help you train harder and safer!
Author: Shannon Clarke
Nothing hinders the training process faster than the trauma. And it does not have to be a hard break. A real enemy is chronic shoulder injuries that remind of their existence in every repetition, or aching elbow pain that does not want to retreat.
Of course, some injuries are unavoidable, but the methods of prevention will help to reduce risks to a minimum.
Take advice on preventing injuries from people for whom fitness has become a way of life. When at the nose of a competition or a photo shoot, they can not afford a break in training, so avoiding pain is their top priority.
1. Technique, then the volume of the load, and only after – weight
Strength is the last squeak of fashion. Many guys and girls set personal records and are engaged in programs aimed at the growth of strength indicators. If you train according to the scheme 5×5, 3×5 or any other scheme with five repetitions, congratulations: you develop strength. But do you overstock such overload?
You do not have to be a genius in the forehead to understand that training with heavy weight results only when using the right technique. "The technique needs to be honed before weight increases," says Katie Miller, a spokeswoman for the fitness bikini category NPC. – Smoothly lowering the projectile and focusing on neuromuscular connections, you will avoid injuries and still get the maximum result. "
The descending phase – the eccentric half of the movement – can lead to a tangible increase in strength and muscle mass, and at the same time to an increase in the strength of connective tissues, so do not discount it. While the technique is not completely flawless, squeeze the maximum out of this phase and do more repetitions. Then allow the load to creep up a little, and only after this – only after that – decide whether or not you want to chase larger numbers.
And by the way, when you first start out in pursuit of personal records, take care of the nerves of others and enlist the support of the insurer! "When lifting a heavy shell, be sure to ask someone to insure you," Katie continues. "This will not only give you confidence and help you to work in full force, but will also save you from serious trauma."
Fatigue is an integral part of training. Your muscles and energy systems need it to become stronger and more efficient. But fatigue can also become your enemy – especially when it leads to incorrect technique of performing movements and, as a result, to injuries.
Solution? First of all, do everything possible to maximize the arrival of fatigue. Kathy Miller gives the classic advice – improve the quality of life. "The best way to avoid injuries is to provide yourself with enough sleep," she explains. – Be sure to take care of hydration and nutrition before training. "
But even with eight hours of full sleep and perfect nutrition, fatigue will sooner or later be felt. It should be so, but it's up to you to decide what to do when this moment comes. To avoid injury, Elisha Martis' professional fitness model uses the following strategy: "If you feel discomfort or pain during exercise, then the body signals you that it's time to rest," she says. "Do not exercise through pain and fatigue."
When you decide to expand the horizons of your abilities, choose exercises with the mind so that you can carry them out safely. For example: squats goblet with dumbbells will be a good choice, but squats with a barbell on the shoulders – an unfortunate option.
On the Internet, you can find a lot of information about how often you need to train a certain muscle group. Some will swear that it will be enough once a week, others vote for two trainings, and the third and two are few. Which option is correct? The one that provides you with adequate training incentives and leaves enough time for recovery.
"My opinion is, do not train a muscle group more than twice a week," says the bodybuilder of the NPC, Jesse Hobbs. "Too frequent training, after which the body does not have time to recover, is the shortest path to injury."
Can I train more? Of course, but do it only if you are confident in your abilities in terms of recovery and are engaged in a program with a periodization that excludes the exhausting workout of the same muscles at each training session.
"Training for wear and killing yourself in the gym day after day without rest is the right recipe for injury," says personal trainer Lindsey Capponelli.
You should become addicted to fitness and strength training, and the idea of passive rest will quickly lose its former attractiveness. What to do on the day of rest? Do you want to hang around a whole day? That's not cool! And let's shake hands and press a little, find a cardio-load, do yoga, and finally throw out frisbee!
Do you think this is like a vacation? I guarantee your body will not agree with you.
Remember: on holidays, do whatever you want, but without fanaticism, and do not be too zealous. And for the record, do not iron the sidewalks for hours. This is an intense load, especially if you need to recover from heavy leg training.
"Rest days can be active, but do not overdo it with cardio loads. They are surprisingly hard for the body, which can lead to recovery and lead to injury, – recommends the participant in the fitness competition Daniel Bosoleil. – If you want to give yourself a little cardio on the day of rest, choose gentle exercises, for example, riding a stationary bike. "
5. Take care of yourself ritual
I'm not just talking about brushing your teeth or taking care of personal hygiene – although I also recommend paying enough attention to this. I'm talking about such fitness rituals as dynamic warm-ups or stretching on a roller. They will not become a magical amulet that will protect you from all the dangers of barbells loaded with pancakes, but many athletes insist that stretching helped them raise the efficiency of training and accelerate recovery.
"Injuries are not necessarily a disaster. Damage can be both serious and minor, "says fitness model and coach Sean Russell. – To avoid them, I usually spend a few minutes warm-up and perform dynamic stretches before the training session. Thus, I relax the tense muscles, improve mobility and blood flow in the joints, and at the same time increase my heart rate and body temperature to prepare for the upcoming training. "
After such a warm-up, he gives five minutes of cardio, and only then takes the bar.
After training, the fitness model Jimmy Everett always pays a little stretch. "At this point, the muscles are very tense, clamped and painful," he says. If you run out of the gym immediately after the final approach and get into the car, and this happens often, exercise the stretch later, already at home. But be sure to stretch!
In front of the TV or on the bedroom floor before going to bed, it's a great way to let the body know that the working day is behind, and it's time to recharge the batteries so that in the morning you can return to the usual affairs without pain and full of energy!