When people begin a new exercise programme, they often push their bodies too far and put themselves at risk of injury. You don’t need to exercise really hard, and it doesn’t need to be painful for it to be beneficial. Moderation is the key to safe exercise. You should start slowly and gradually build up intensity, frequency, and duration, especially if you’re new to cross training or have existing health problems.
It’s important to cross train as varying your workouts allows you to use different muscle groups to reach a higher level of fitness. Cross-training is particularly useful for runners, to improve fitness, strength, and endurance. Even if you have an injury, you can still do some light, low-impact exercise to give some parts of your body a rest, while you’re working on others. Here are some tips to staying safe while cross training:
Rest: Scheduling regular days off from exercise are just as important as the workouts themselves. It’s essential to give your body time to recover between exercising. And listen to your body, if something doesn’t feel right, stop.
How can I stay safe while lifting weights?
To build muscle, it’s necessary to lift weights. But Injuries can happen all too easily if you don’t warm up properly, stretch, and cool down after your workout. Here are some important things to remember to ensure you’re lifting safely:
And very importantly, if you’re lifting heavy weights alone (at home for example), you should know what your capabilities are. Don’t try and lift too heavy a weight if you don’t have someone there to spot you as you don’t want to risk dropping weights onto yourself.
Accidents can happen despite safe exercise precautions. If you pull a muscle (or worse) while working out, apply a sling, splint, or brace if you can to protect the area. Then remember: rest, ice, compression, and elevation (RICE).
You can take anti-inflammatory medications such as ibuprofen for pain, but you should see your doctor if you have severe pain, cannot move the injured body part, or if symptoms persist.