When exercising it is important to know how to avoid injury. This is particularly true in winter when the cold weather makes your body more susceptible to it. Here are our top tips on how to stay injury free and in peak condition all year round.
Whatever exercise you are performing you should always warm up. When it’s cold outside it takes longer to get your body prepped and to get your blood pumping. It’s key to incorporate a 10 minute warm up into your workout. This should include dynamic stretches and some easy exercise that will increase your heart rate.
Over training does more harm than good. It prevents the body from getting the time it needs to recover. Rest is crucial when it comes to building up your energy stores and repairing muscle tissue after a hard workout. Aim to exercise for two and a half hours per week and make sure you give yourself one day off each week.
Wearing layers in the cold will keep your muscles warm. By regulating your temperature you will encourage your body to work more efficiently. Avoiding drastic changes in muscle temperature helps to prevent straining yourself. When exercising outside in winter try to wear a base layer, mid layer and top layer to ensure a stable temperature.
If you’re worried or not sure how to perform an exercise it’s best to get some professional advice. Training correctly is important if you want to avoid injury. It is easy to pull or strain muscles if you go all out when unsure of what you’re doing. Always take a slow and educated approach to any new workout. Our in-house personal trainer is happy to offer JTX Fitness customers advice on the best ways to reach their fitness goals.
When exercising outside be aware of your surroundings and make sure they are aware of you. If you are out for a run stick to well-lit routes and in winter keep your eyes open for any icy patches. Stay on the grass or set trails to ensure a solid footing to avoid slips and falls. Wear reflective clothing when it’s dark and invest in some brightly coloured clothes.
Whatever the weather you should stay hydrated. In summer we are aware of sweating and therefore tend to drink more during a workout. It makes sense that exercising in winter makes you sweat less because it’s colder. This doesn't mean that you don’t need to stay just as well hydrated. Keeping your electrolytes topped up will prevent you from cramping and will make sure you recover properly.
Remember to follow these tips and you will be exercising happily all year round. What are some of your fool proof methods to help avoid injury?