Starting a new regimen is always a challenge, not only because of limited time but also because of concerns about pain and injury. However, if you know how to approach it properly, you can completely exercise effectively without having to trade it off with discomfort or health risks.
Here are 5 basic principles to help you start your sports journey safely:
1. Don't miss the warm-up
Warm up properly, increase blood circulation to the muscles and prepare mentally for the exercise.
An effective warm-up should last 5-10 minutes, starting with full-body movements like squats, then moving on to the main exercise simulation activity. You can increase the dynamic stretching and use a foam roll to reduce the risk of pain after exercise.
2. Start slowly, follow your body
The most common mistake is overtraining from the start. Start with light intensity, avoid pushing yourself into an overly ambitious schedule. The progress of physical improvement did not come overnight. Days when you feel tired, let yourself adjust or rest.
3. Don't forget to recover
The body needs time to recover between workouts, especially after strength training. Taking a break of one or two days a week is necessary, or opting for gentle activities such as walking and yoga to recover positively. In addition, muscle groups and types of exercise should be rotated to reduce the risk of repeated injuries.
4. Prioritize technology correctly
Exercising in the wrong position not only reduces the effectiveness of the exercise but also easily leads to injury. When you are just starting out, learn the technique from a coach or reputable sources. Turning your own video to check your posture is also a good way to improve yourself.
5. The right exercise shoes are a must
A suitable pair of shoes helps protect your feet and create stability during exercise. If you run, choose shoes with good cushioning. For weightlifters, flat-soles shoes or specialized shoes will help you control your posture better.
Don't let the fear of pain stop you from starting exercising. When applied correctly, exercise is not only safe but also brings many long-term benefits to physical and mental health.
