there is almost no sports activity or sports event without women participating in it. Sports injuries can happen to anyone, no matter what gender you are and how much experience you have. Physical activity contributes to a better general condition of our organism and it is one of the ways to prevent the disease. When you start working out, that can be an important source of vital energy and a positive state. However, you should do everything in moderation and be aware of your abilities and experience, because excessive and incorrect workouts can lead to injuries. To avoid them, we will remind you how you should train and not end up on a forced vacation from sports.
Warm-up well before each workout
Before any major physical effort, warming up the whole body is necessary. A proper warm-up relaxes muscles and speeds up the pulse. With a good warm-up, you will achieve better results. The chances of getting injured when you prepare well for training are much less than when you do not. Also, you increase the effectiveness of your exercise. The time you have to prepare the body for the physical effort that awaits it, you can also use it for psychological preparation. To be able to endure the planned training, you need a strong will.
Before training, warm up all the muscle groups. Sometimes you can focus specifically on individual muscle groups depending on the training you have planned. Initial warm-up is the best way to start activating your muscles gradually. Every sport requires preparation to avoid injuries and increase your training performance. So before you start each workout, set aside 5-10 minutes and your body will have gratitude. As important as warming up before training is, it is as important that you stretch all the muscles well after each training session. This will calm your heart rate after training. Good stretching after training prevents muscle spasms.
If you don’t feel good during training, you are doing something wrong
Excessive training can do you more harm than good, which means you can burn out. If you feel muscle pain while training, you should stop before you are seriously injured. As you take care of your training days, you should also take care of the days when you will rest. If you feel nauseous or dizzy during or after training, it means that you are doing something wrong. If this happens to you often, you should see your doctor.
One of the reasons for your dizziness can be if you train on an empty stomach. Your body needs energy and fuel to be able to withstand training successfully without any distractions. Proper nutrition, enough water, and quality sleep are essential for you to be able to function successfully in training.
Do not starve and practice aggressive diets
The body, no matter how smart, does not know that you are intentionally starving it and does the opposite of what you would like. The body stores long-term fats stored in the subcutaneous tissue and consume muscle mass. And if you do that in the long run, you will put yourself in danger, and you will not achieve your required result. Usually, when you train, you have a greater need for food. But if you get to the stage where you work out, but you are not hungry, it can be a signal that you have burdened your body with training.
You should get the most nutrients from food, eat lots of vegetables, foods rich in protein, various legumes, and cereals. Get enough vitamins. It is desirable to have three main meals and two snacks, but you can adjust the meals to your needs. In addition to your diet, don’t forget to drink plenty of water. You should drink water before, during, and after training. Water is the healthiest drink has many benefits for the human body. Avoid drinking juices that are full of sugar.
Seek help from professionals
If you are a beginner in training, it would not be bad to have a trainer to help you perform the exercises correctly. You need to listen to your coach and follow the pace he or she sets for you. While this may be slower than you would like, be sure there is a good reason for it. Trainers are also there to make you a training plan to avoid injuries and achieve the full effect of the exercises.
If you have had health problems before, you can just google female physio near me and it will lead you to a professional. We are all individual and unique, so you should not rely on the experiences of your friends and other people. For such problems, you should turn to professionals who can help you. Listen to their advice and recommendations and you will surely have results without any huge obstacles during the whole process.
Excessive training can threaten your sleep
Surely at least once a situation happened to you that you worked all day, and fell asleep very easily in the evening due to the fatigue you felt. Your body must be rested for your daily obligations and training. Training tires your body and thus enables better sleep at night. However, from too much training, the opposite can happen. Excessive exercise can lead to a drastic drop in immunity. This can lead to great exhaustion and insomnia.
The general advice is that if this happens to you, you should change the intensity and number of your workouts during the week. Also, moving training in the morning or earlier in the day can fix this problem. Quality sleep is essential for everyone, so allows your body and mind to rest enough.
Training affects your mood
Have you ever gone for a long walk or a run when you were nervous? Many use training to cheer themselves up. During training, endorphins are released, a hormone that causes a good mood. Physical activity is also useful in fighting depression and stress. When you train and are occupied, you have less time to think about problems and you can relax while doing something good for your body. It is the best thing you can do for your mental and physical health.
People often train to get rid of negative emotions. Even a few minutes of exercise a day can make your mood better. When you are feeling stressed, the muscles are tense, so with activity, you reduce that tension, and therefore the stress that you feel.
Rest and heal your injuries
As important as physical activity is, rest is just as important. Listen to your body and give it rest when needed. Some of the most common injuries in women are ankle sprains, knee injuries, stress fractures, etc. If you have an injury, whether minor or serious, treat it and follow your doctor’s instructions. Take a break from training for a while. Physical activity like walking can come in handy in such situations, but don’t do heavy workouts and overdo it with them.
If swelling occurs, use ice. In the future, use a bandage on the places where you have had an injury or you know that it is your weak point. Be careful when training until you are sure that your injury is completely gone and that you feel ready to be able to train.