The key to a successful new workout routine comes down to moderation and understanding. So, before jumping into working out, let’s first discuss what you need to know to prevent injury and illness.
The five aspects of a general fitness training routine includes: muscular, cardio, core, mobility and rest. Yes, rest is very important to a safe and effective workout regimen. Here is what you should know about each before getting started:
1. Muscular/Weight Training
Increasing muscular fitness for lean muscles, healthy bones and connective tissue is proven to be essential to living a longer, healthier life. Fit muscles make it possible to do everything from walking up and down stairs, carrying heavy objects to and fro your automobile and around your home, and simply playing with kids or grandkids. Building and maintaining muscle mass also helps to increase your body’s resting metabolic rate, which means your muscles burn more calories when you are at rest. Finally, muscular training is a great way to help maintain a healthy body weight.
Muscular training comes with the most dangers, however, especially if your technique for the exercises are not spot on. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. But, when done incorrectly, weight training can lead to injury.
If you're just getting started, work with a knowledgeable weight training specialist — a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training techniques. And, pay attention! The proper techniques are key to avoiding injury. Since we are not a muscular training experts, we are leaving it at this. Seek professional help in getting started.
Moving your body with regular cardio fitness exercises can include anything from running, walking, cycling, Zumba or anything that increases your heart rate. Not only does cardio training help to improve your overall fitness, it helps the heart and lungs to control blood pressure, increase circulation and strengthen the immune system! Cardio fitness can be practiced at a level that best suits you. It can be done as simply (or briskly) as you can handle. It never hurts “to be moving” at any pace so choose what works best for you and then you can add motion or speed over time.
3. Core Training
Core exercises help in balance and stability as well as strength and endurance. Core training typically engages the muscles of the abdomen, back and and middle section. Enhancing the fitness of the muscles that support the core has been shown to be an effective way to support lower back health. However, when you are performing ab exercises like a crunch or sit-up, you are at risk for a painful back or neck injury if not done properly. Again, training from a professional for proper core exercises is recommended before you begin a workout routine that includes them.
4. Mobility Training
Mobility is essential for avoiding injury in everything you do! Mobility training can help keep bones, tissue and muscles healthy to move your joints with full range of motion and balance. Mobility exercises help steady you while walking, getting in and out of a chair and helps prevent falls. It can also help protect against heart disease and diabetes. Stretching exercises are the most often prescribed for mobility training. There is little risk of injury to mobility training because it is simple and has low impact on the body. Ask your doctor or personal trainer for mobility exercises that you can incorporate into your fitness training.
5. Give Time to Rest
While it may be tempting to set ambitious goals at the start of a new routin, it’s important to include time for rest and recovery. This is especially important when first starting out. Exercise is very good for you — but muscular, cardio and core training that starts out too ambitious include risks for injury. Even moderate exercise can improve your health and especially your immune system, so don’t count out the easy stuff when it comes to exercise. Always listen to your body and rest when necessary to avoid injuries due to (over)training.
Now, it's important to understand that we are not recommending that you don’t exercise due to risks for injury. We at Ortho El Paso are just recommending you first seek guidance and knowledge. This will be key to avoiding injury.