Loading...

Starting a new workout? It may not be a wise idea to increase the intensity and time of your routine during the first few days. Physical trainers suggest that slowly and gradually increasing both the intensity and time of any workout routine will prove to be more beneficial, in the long run.

In Running - Don’t increase the mileage or overall time too quickly. Not more than 10% per week is acceptable.

In Weight Training - Avoid increasing your repetitions or resistance too much and too drastically.

According to professional physical trainers, ideally a good warm-up should last at least 15 to 20 minutes before starting the game or workout. An easy cardiovascular workout should be chosen, which raises the body temperature and heart rate, in short, prep up the body for the activity about to follow. Finish every warm-up routine with a slow and easy stretching which will lengthen and relax muscles by increasing blood flow and muscle temperature.

This is one rule that even experienced athletes have trouble following, where, cases in the past have shown some of them underestimating their fluid need and collapsing during the play due to severe dehydration. Adequate intake of fluid, whether in the form of water or a sports drink is very important for all who participate in sports and other athletic activities. Some prefer a sports drink over water, however, due to the great source of electrolytes in them.

If you want to prevent boredom, burnout, and overused injuries, a good idea is to include a varying number of exercises and style in your workout routine. Ideally, a good exercise routine is one which focuses on strength for the most part but which also focuses on elements of cardiovascular training, balance and coordination conditioning as well.

Finally, if an injury does occur (and it will), always remember the RICE, i.e. rest, ice, compression and finally, elevation; method of taking care of an injury.