With a new year comes the classic list of many new resolutions. Although resolution goals may fluctuate from year to year, fitness-related improvements never fall short of the number one spot on the list. Maybe you’d like to step up your game this year and bump up the intensity of your exercise routine. If so, I’ve put this list of five tips together to help you avoid injury while increasing the intensity and/or time of your workout.
1. Always warm-up and dynamically stretch your body
The duration of your warm-up will depend on the activity you will be doing afterward. For example, the intricacy of ballet requires a longer and more extensive warm-up, but if you are just prepping for a run or a daily workout, your warm-up should be roughly five minutes long. A good warm-up consists of cardio performed at an easy clip that will increase your body temperature. This should then be followed by dynamic exercises like walking lunges, skipping, butt kicks and high knees that will help stretch your entire body. By starting off your workout with a proper warm-up, you will lower the risk of serious injuries.
2. Do not try to do too much, too soon
As much as you may want to jump into a new workout routine or bump up the intensity or time of your current routine, it is important to do so at a gradual pace. Increase the duration and intensity of your workout over time, not all at once. Your body needs time to properly adjust itself so injury does not occur. If you want to increase resistance in weight training, be sure that you are doing it gradually and within reason. Always remember the ten percent rule: do not increase your activity by more than ten percent per week. This rule applies to weight lifting, running, increasing time, and/or increasing intensity. Many injuries occur when you increase your intensity at a rate that’s faster than your body can immediately handle.
3. Use proper form/good execution
If your technique is poor, you’re definitely not ready to increase your intensity or time. A number of injuries are caused by improper form, and increasing the intensity of those erroneous activities can be extremely harmful to your body. Before attempting a new workout, consult a personal trainer or certified exercise specialist who can ensure that your form is accurate so you do not continue developing bad habits. Also, if you find that your execution decreases as your intensity increases, just stay where you are at—that is your body telling you to tone it down. Avoid outdoing yourself and exceeding your physical limit.
4. Stay hydrated
Your body loses a significant amount of fluid during exercise, which can lead to a decrease in performance and higher risk of injury. Excessive dehydration can lead to fatigue and, if not addressed, serious illness or death. The lack of liquid consumption during exercise is even more hazardous to your body, as your body needs to stay hydrated to keep up with the intensity of your physical activity. Whether you are a professional athlete or not, liquid intake is crucial before, during, and after exercise.
5. Always give your body time to rest and recover
My rule of thumb is to always give your body one day to rest. If you are working out seven days a week at a physically demanding level, your body will have a hard time recovering and rejuvenating its energy for the coming week. Definitely leave that seventh day for your body to rest. By doing so, you will see an improvement in your body’s ability to withstand and overcome physical challenges. This will lead to a smoother and more effective increase in the intensity of your workout.
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