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This post was not written by a doctor or in consultation with a medical professional. Please consult your doctor when beginning an exercise routine.
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# 1 Exercise Tip: Preventing Injury
We’ve all been there—sore, aching muscles that require a day or two to heal. Regular exercise has a long list of benefits, but over-training or working out incorrectly can increase your chance of injury. So if you’re considering turning over a new leaf in the New Year and bumping up your exercise routine, this post may be for you.
The American Academy of Orthopaedic Surgeons offers a few tips for proper exercise.
- Take a few minutes to warm up with some light cardio exercise (like walking or jogging) and gently stretching before your begin your workout.
As a frequent gym-goer, I’m testament to this. There is nothing worse than sitting at a desk for most of the day and then jumping on the treadmill in a full out sprint. Give your muscles time to warm up and adjust!
- Always cool down after you’ve finished exercising.
Okay, I know what you’re thinking. After 30 or 45 minutes of vigorous exercise, you want off of that elliptical machine! But taking a few minutes to cool down at the end of your workout provides the same benefits as warming up before your workout—it helps your muscles and your heart rate adjust safely.
- Exercise consistently in a balanced way, instead of doing too much too infrequently.
Well, there isn’t too much to say about this one. Consistency is vital to anything you want to do well!
- Take lessons before you try a new exercise or sport, and make sure you have the proper equipment that fits well.
Ever watched someone do a new exercise in the gym and attempt to give it try, then realize you didn’t really pay attention to their form or number of reps? Most of the time, a trainer can help to spot you a few times to make sure you are in proper form. If you don’t have access to a trainer, use technology! YouTube houses countless exercise videos that discuss form. Or you could use one of the apps below to learn unique exercises!
- Pay attention to your body’s warning signs, and adjust your workout accordingly. Don’t just exercise “through the pain.”
This suggestion is all too true. There is a difference between a “discomfort” while exercising, the kind that results from pushing your muscles hard, and pain that is debilitating or interferes with a continuation of the exercise or a normal activity.
- Don’t increase your workout by more than 10 percent each week.
Our bodies are smart—and they learn exercises and routines quickly. So although it is certainly important to challenge your muscles with a new routine, don’t add 30 pounds to your weight rack or begin running at 9.0 mph when you started at 6.5 mph the week before. When it comes to changing your routine, slow and steady is the best approach.
#2 Exercise Tip: Utilizing Technology to Track Your Progress
Now that you’ve read some important exercise tips to prevent injury, you can focus in on your training! There are countless apps to help you track your progress, both for the iPhone and Android devices.
Below is a list:
- Lose It!—Free—Apple and Android device: Set goals and establish a daily caloric intake. Record food and exercise to track progress.
- Calorie Counter & Diet Tracker by MyFitnessPal—Free—Apple and Android device: Largest food database with 1.1 million foods!
- Joggy Coach—Free—Apple and Android device: The free version allows you to record your runs or rides, analyze your stats, create playlists, and map your routes.
- Fitness Buddy—$0.99—Apple: 1,000 unique exercises!
- Nike Training Club—Free—Apple: 60 custom-built workouts. Bye, bye to your personal trainer!
- Pocket Yoga—$2.99—Apple and Android device: Think of this app as your personal yoga instructor!
- P90X—$4.99—Apple: Keep track of sets, reps, and weights. Track nutrition and view your progress!
