Four Workout Routine Mistakes

Injury Prevention:

Four Workout Routine Mistakes

It's the New Year, and many of us will begin new workout routines or progress our already established routines.  Even some of the most experienced boot campers can forget some of the basic rules of working out. This outlines some of the most common workout mistakes that people make. So weather you're a first time boot camper, or a boot camp vet, these tips will offer some useful advice.

Many people get into the groove during exercise and forget about some key principles for safe and effective workouts. Exercising when you have pain is one of them, and it's the fastest way to develop a serious or persistent injury. Minor aches and pains can easily become chronic overuse injuries that plague us for years. When using the term pain we are not referring to normal muscle pain associated with exercise. We are referring to joint pain or severe muscle pain.  If you feel pain during exercise, stop, rest and look for the cause of the pain. Sometimes all you need to do is make some minor adjustments to your body position to eliminate pain. For example, if you are hiking and feel the telltale burning sensation of a blister developing on your heel, immediate treatment may prevent the problem altogether. Letting it progress may lead to a painful and long-lasting blister than might take you off the trail for a week or more. Pain is your body's way of warning you of a problem. Pay attention and you will often find you can quickly recover and return to training faster than if you push through. Our trainers often show alternatives to exercises for people with common injuries.  If you need an alternative for an exercise ask your trainer and they will be more than happy to help.

It's important to respect any medical conditions or physical limitations you have and select a workout routine that accommodates them. Ignoring a heart condition or joint disease during exercise, for example, can backfire and make your condition worse. Most physicians encourage exercise as a way to manage many chronic conditions. If you have any health issues, talk with your doctor or work with a qualified personal trainer to make sure your workout is helping and not hurting you. Ignoring a health condition when you exercise doesn't make it go away, but it could make it worse. If you have any medical conditions or injuries let your trainer know, and they will make sure your workout is safe for you.

To excel at a skill, you need to practice it. However, doing the same workout routine all the time can increase your risk of injury as well as lead to muscle imbalance, weakness and just plain boredom. It's important to vary your workout routines from day to day and season to season. Cross training, combining endurance and speed training, and adding weight training or yoga are all great ways to maintain a high level of fitness without overstressing certain muscle groups. Which is why your trainer provides you with different workout everyday of the week.

No matter what sort of workout routine or exercise you enjoy, using incorrect technique not only reduces the effectiveness of the workout but puts you at greater risk for getting injured. Take time to learn proper technique whether you are lifting weights, doing yoga, running or swimming.  Boot Camp trainers will always show you the proper way to preform an exercise. Even if you have been playing a sport for years, you'd be surprised at what you can learn by taking a lesson or meeting with a personal trainer for a refresher session. Getting the most from weight lifting requires proper form, controlled movements and the right amount of weight. Lifting weights that are too heavy for you is a set-up for injury. If you can't maintain proper form while lifting, the weights are too heavy for you.
Exercising when you are fatigued is another easy way to get sloppy with your form. When you are tired, it's much harder to maintain proper technique and stay focused. Mental fatigue can put you at risk, particularly if you are cycling or running, as you may be more likely to ignore surrounding traffic and road conditions. Please take extra care if working out when tired.

We know these mistakes may seem silly, but it's important to keep them in mind.

Remember, "Take care of your body, it's the only place you have to live." -Jim Rohn