INJURY PREVENTION
It is inescapable facts that exercise and, in particular, sports are potentially very hazardous activities. There are many important safety factors that must be taken into account both from general preparation for exercise, and during the exercise itself.
Be aware that training and actual competition are different. Training does not necessarily need to be performed with extreme or maximal effort, and should be carefully planned to achieve its various objectives. Competition, however, is about winning, and serious injuries and acute medical emergencies are not uncommon, especially during events.
FACTORS (here are just a few to consider)
Older age groups – because exercise is, everywhere, strongly recommended to help offset problematic ageing, more and more middle-aged and elderly people are taking up regular fitness training. Some will be completely new to such exertions, others well experienced but with older age comes normal reductions in functional abilities. The older people injure more easily, and they recover more slowly.
Nutrition – a healthy balanced diet is very important for heath and performance. Adequate hydration, generally and before, and during and after exertions is crucial. Dietary specifics are often incorporated into sports training regimes.
(Please see nutrition page for more information or for your own specific dietary plan go to Gavin Thorn profile under therapist directory)
Fitness testing-if new exercisers take a simple test of fitness before their exercise programme is formulated, then they will have a much better understanding of how to plan their exercise with less chance of overstressing the body.
Exercising heart rates- it is better for everyone to have a heart rate test to develop an awareness of how hard they are working. Heart rate monitors are often built into aerobic stations in gyms. Portable monitors (strap around chest and watch like receiver) are commonly used by keen runners and cyclists. Manual pulse tests are easily performed, by everyone, at any time. To achieve safe aerobic benefits, for the beginner and intermediate exercisers, it is recommended to work out within the aerobic zone of 50-80% of maximum. Heart rate monitoring enables safer and effective training to take place.
Avoid exercise when unwell – you should try and not do strenuous exercise when feeling unwell or displaying symptoms of ill-health. It is usually rest that the body requires. The body is quite well equipped to deal with such minor health complaints as the common cold, and should be allowed to do so. If you suffer from arthritis, asthma, diabetes etc don’t try to over train on your bad days.