Training

Guest Post: 5 Tips On Becoming A Better Athlete With An Elbow Compression Sleeve

As an athlete, you need to maintain the healthy body so as to optimize your performance. It’s only a healthy body that can provide enough energy to propel faster movement.

Our arms play a key role in the general body balance and vital role for tennis players. To have a healthy arm to benefit you greatly as a sportsman, consider the use of an Elbow Compression Sleeve. Outlined below are tips on how embracing the use of the compression sleeves on your arm can improve your health and hence your overall performance

#1. Protection Of Your Arms From Scratches And Abrasions

A sportsman’s life consists of moving in different environments. Take the case of athletes taking part in the cross country or Boston marathon. Your body can be prone to minor injuries during the training exercises.

That’s why you have to give your arms enough protection. Putting on these compression sleeves will ensure your elbow is protected from minor accidents during the vigorous training or races.

Remember these minor injuries can pose discomfort or infection to your skin. Moreover, the sleeves are designed in such a way that they will stabilize muscles around the elbow region and hence protect them from excessive sliding.
Hence giving you safety even to minor tears in the muscles which could have otherwise occurred

#2. Managing The Muscle Soreness

As an athlete you have to keep up with your training, however, during such training, you might incur some pain on the area around the elbow or sustain a sore muscle. This could be a case of concern since it has the capacity of distracting you from your optimal performance.

However, with when you wear an Elbow Compression Sleeve, the pain as a result of the soreness can be reduced greatly giving you more time to concentrate on your exercises or races. Actually, it is the compression force applied and hence less strain on the muscles that helps alleviates the pain.

Regular exercising, like running, or any other activity that causes vibration to the body result into the contraction or misalignment of the muscles; it is this contraction or vibration that leads to the soreness or swelling in the joints.

#3. Aids Faster Muscle Recovery And Healing

By wearing the elbow compression sleeves, you are aiding your muscles in recovering faster from the previous rigorous activity. Without this help, the recuperation can take much time.

A research conducted and published in the International Journal of Sports further back up this fact; the elbow sleeves increases the oxygen concentration in the tissues around the arms and hence faster healing or performance When you wear this device, the level of the lactic acid formed as the anaerobic activity heightens is greatly reduced. The reduced lactic acid implies the body, therefore, will take less time to repair itself. I the end your muscles recover faster.

#4. Good Temperature Regulation

As an athlete, you, having the ability to regulate your body temperature as a sportsman is an added advantage to your performance. By wearing the Elbow Compression Sleeve, you are able to maintain the right temperature you need both the cold and hot weather.

Since they are made of perforated materials, air can flow through and thus providing the much-needed cooling. In addition, it will also reduce the amount of sweat which could otherwise accumulate greatly. The steady temperature will provide you with much comfort and ease of performance.

#5. Shields You From The Dirt

Strenuous activities like running results into the body producing much sweat in an effort to keep cool. When these sweats mix with other dust which an athlete is likely to pick on the way, it results in much discomfort.

On the other hand, wearing the Elbow Compression Sleeve ensures that your elbow is not directly exposed to these dusts. After the race, you can then easily remove the dust which will have accumulated on the sleeve and not your body. In summary, an Elbow Compression Sleeve is not just worn for beatification, but for health reasons.

It will enhance your performance and quickly aid your body to return to its usual state even after a tiring activity. It will also help you reduce you swellings and soreness on the elbow, which is common in an athlete’s life.

Workout Woes: Three Common Mistakes Women Make At The Gym

Staying in shape is pretty high on many women’s lists of priorities. There are plenty of different reasons why you might want to work out regularly. It could be a desire to look a certain way, or you might just be trying to live a slightly healthier lifestyle. Whatever your reasons are, you likely want to use your time at the gym as productively as possible. There’s nothing more discouraging than putting a lot of effort into your workouts, only to find that they’re not really having any impact. Luckily, if that’s something that you’re dealing with, there are often some pretty simple reasons behind it. This means that you often have to fix one of a selection of pretty simple mistakes in order to start getting the most out of your workout!

Ignoring Weight Training

This is one of the most common mistakes that women make when they’re at the gym, and sadly it comes from some pretty unpleasant gender stereotypes. For one thing, it comes from the idea that women simply don’t have the capacity for strength that men do. The other reason is that there are a lot of stereotypes about what results women “should” get out of their workouts. Many women are taught to avoid getting too muscular because that’s not feminine enough.

These things are both ridiculous, but they do tend to get into many women’s heads a lot of the time. Of course, that doesn’t mean that you should run straight for the heaviest possible weights and potentially hurt yourself. Check out these adjustable dumbbell reviews if you’re looking to get started doing some strength training so that you can find something that fits your personal comfort level. The muscle building that comes with strength training is going to help you get a lot more out of your workout than if you were just focussing on cardio.

Not Refueling After a Workout

Sadly, this comes from more unpleasant stereotypes that surround women trying to get in better shape. You’ll almost always see men at the gym having a protein shake after a workout, and most men’s workout routines involve a pretty hefty amount of calories. Sadly there’s an assumption that a woman at the gym should also be watching their caloric intake really carefully. Of course, it doesn’t take a genius to realize that it’s impossible to have the right amount of energy during any workout if you’re not taking in enough energy in the first place. Make sure that you’re balancing the number of calories you’re eating so that you’re not left exhausted within moments of arriving at the gym.

Not Having Clear Goals

If you don’t have a clear goal to work towards, then you’re going to find it very difficult to find the motivation that you need to stick at anything. A goal to aim for is the thing that gives you the energy you need when you’re faced with the desire to quit. And make no mistake, that desire will appear at some point. When you’re tired and feeling like you just want to give up, having a clear goal in mind is one of the very best ways to give yourself that extra boost you need to motivate yourself. By the same token try to keep your goals realistic, putting in a lot of work but not reaching your goals because they were simply too ambitious, is a seriously effective way to end up frustrated and discouraged.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Three Types Of Fitness

When we talk about fitness, we have a tendency to use the word as a catch-all. Just fitness. While that’s useful – and we can all generally agree on the difference between being fit and not being so – it’s also a little too vague for anyone who is serious about getting their body into shape. If you want to get a beach body and then sustain it, you need to dig a little deeper into fitness.

While fitness can be broken down into many different sections if you wish to be pedantic about it, the main focus should be on three distinct areas. If you want to achieve the most from your routine and get yourself feeling as good as possible, then you need to be able to tick the boxes for all three of them.

Fitness Category #1: Endurance

Endurance is the cardio fitness that most of us focus on. It’s what makes us able to stay on the treadmill for longer, pedal up another hill, or do anything for a sustained length of time.

Endurance is important, but it’s also probably the most problematic. It takes a long time, more so than any of the other categories. It’s about doing a little bit at a time, on a daily basis, which you can then increase. Over time, it all builds up.

You should always aim to push yourself further to work on your endurance. If you usually just run for 20 minutes or do 100 laps, that’s not pushing your endurance. Week by week, you need to increase: 22 minutes, 102 laps – onwards and upwards is the ongoing trend.

Fitness Category #2: Strength

Most of us associate the idea of strength training and muscle building with the idea of becoming “ripped” – and that’s not everyone’s goal when it comes to exercise. However, getting good muscle tone is not just about the aesthetic indulgence – it’s also a form of fitness in and of itself.

You don’t need to be looking to build muscles to the point of bulging, but a good core strength will help your endurance and keep you as healthy as possible. Get into the habit of doing weights work a couple of times per week, supplementing your efforts with the likes of FitnessDeadline.com to make the most of it. Over time, you’ll feel the effects of this improvement – and you might look better too!

Fitness Category #3: Suppleness

The idea of suppleness being a factor in fitness is a relatively new one, but as we understand more and more about how the body works, it becomes more important. Endurance and strength are necessary for general life and movement, to help keep you comfortable throughout your life – but suppleness is something you have to add in there.

The simple fact is that we lose our natural, in-built suppleness throughout our life. It’s one of the major causes of disability in old age. However, if you nip it in the bud early and keep yourself as supple as possible, then you’re more likely to actually be able to enjoy your retirement.

Yoga and pilates are the standard when it comes to increasing your ability to flex and be supple. Start gently with videos from YouTube.com even if you are otherwise physically fit – if you’ve never done it before, you might be surprised at just how demanding it can be!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Are You Burning out Without Even Knowing It?

When you first started working out, you probably thought about staying in the gym for as long as possible, until your muscles wore out and until you couldn’t possibly move anymore. That burning feeling probably gave you a great sense of accomplishment and you most likely went home with a big smile on your face.

However, come the next session, you probably didn’t work as hard and it wouldn’t be surprising if you even left the gym earlier. This probably continued for a couple of weeks until your gym membership expired and you couldn’t be bothered to renew it, you started eating junk food instead of prepping your meals and you probably started taking the elevator instead of the stairs again.

Don’t Set High Expectations

You should never set your expectations too high. Don’t expect to sustain wearing out your body every day for a week. Don’t expect to jump from 6 reps to 10 within just a few days. Fitness is all about sustainability and setting goals that are within your reach. If you make drastic changes to your lifestyle, then your body won’t be able to cope and you’ll just sink back into old habits before you know it.

Instead of setting high expectations, keep them low. Tell yourself that you’ll start by taking the stairs instead of the elevator, and set that as your goal. If you do that in addition to working out 3 days a week and changing your diet, those are too many drastic changes for your body to cope with. If you don’t have the mental fortitude to cope with those changes (not many people do) then you’re ultimately going to sink back into old habits. Don’t burn yourself out, take it easy, and set realistic goals for yourself.

Always Seek Help

It doesn’t matter if you work out in a group of friends or on your own, you always need a second opinion to help you decide if what you’re doing is right or wrong. Services like Marc Dressen Personal Training are fantastic examples of help. A personal trainer will be able to keep you on track, recording your progress and setting goals for you that can be attained. They are professionals that know all about working out, weight loss and health, meaning they have the authority to tell you if you’re doing something wrong or right.

Your gym buddy (if you don’t have one, you should find one!) will also be able to tell you if you’re working too hard. A gym buddy can also make working out a bit more fun and friendly, since going together with someone you know is a lot more relaxing and entertaining than going alone. You’ll always have someone to compare yourself to, and you can help moderate each other’s workout routines so that you’re not pushing yourselves too hard.

Final Words

Burning yourself out is a big no-no. Not only will you quickly slump back into old habits, you’ll also fail to maintain your goals and ultimately waste your time and effort. Start slow, stay slow, and keep it steady so that you’re not overexerting yourself.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

It’s A Long Summer Run Ahead

Getting out and about and exercising during the summer months is so rewarding. We get nicer weather to make the most of, longer days to utilize and everybody tends to feel a lot happier about themselves. It’s a one-way ticket to success if you start your workout regime at this time of the year, but few people tend to see that. They stick with the idea that starting off at the gym and getting fit and healthy in January is the way to go. Who wants to push their body to the limits in the cold when you’ve got the option of embracing nature and the outdoors when the temperature starts to rise?

Make The Most Of The Weather

We get summer for a few months each year. There are places all around the world that are lucky enough to have it almost all year round, but for the majority of us, we are stuck with the seasons. And who can begrudge that? It offers variety to our training regime and ensures that we are not bored on a day to day basis.

We see different things when we are out running and it gives s the chance to get creative with our routes. Stick to the same thing every single day, and you’ll soon begrudge the reason that you’re running and grow complacent and bored with what you’re doing. While the weather is fair and you can get the most out of your days, try and extend your running path a little further each time. Most marathons and training events happen over the summer, so entering yourself for one at the start of summer to complete at the end is a perfect goal to aim for.

Remember To Fuel Your Body

It’s easy to forget just how much more water your body needs when it’s warmer than it does compared to the colder months. It’s also easy to forget that you need to switch up your foods to cater for the fact that your body will naturally burn more calories in warmer weather.

If you are looking to run for weight loss rather than fitness; then supplement with something like Royal 21 Queen and ensure that you are eating a balanced diet. However, if it’s solely for fitness, then you need to make sure that you are taking care of your body in the way it needs to be taken care of. Eating the right food for your body is like fuelling a car; if you are running on gas, it’s silly to put diesel into it. It won’t work.

It’s the same with what you eat before a big run. If you are eating a lot of the wrong foods, your body won’t work in the way that you want it to. You need complex carbohydrates to give you a slow release of energy throughout. Make sure that you have drunk plenty before you set off if you are averse to carrying water around with you. Think about the treats that you can have after your run – the healthy eating binge doesn’t have to last forever!

Take Note Of Your Statistics

If you have a smartwatch such as a FitBit, it’s easy to keep track of how many calories you are burning, what your pulse rate is like throughout your run and how far you have traveled. It’s a good idea to take a note of these statistics and have them on file. There are a few reasons for this.

The first is that it’s a real motivation for you to see how far you’ve come from the start of the summer to the end. It’s a great feeling to look down and see that you’ve burned X amount of calories as well as running X amount of distance.

The second is to be able to gauge how many calories you are burning over a period of time to be able to fuel yourself efficiently.

The third is to notice any anomalies in what you are doing and bring them to attention. If you have noticed that your heart rate is deviating from the norm after you have reached a plateau, or are seeing that you’re not running somewhere as fast as you were and reached your destination in a time that reflects the amount of work that you’ve put into your training, it may be time to seek the help of a professional.

Even if it’s just a false alarm, it’s still a good idea to get checked over to ensure that you are doing everything right and there’s not something happening within your body. This can be harder to pick up on in colder months as your body has to continually adapt to the temperature outside and takes longer to warm up. Use the summer months as your motivation to finding out the cause of a problem, if there are any.

Get Social, Pick A Buddy!

The tremendous thing about running in the summer is that you will have people who are willing to do it with you. Whether they’re novices or advanced in their field, running with a partner in tow can do wonders for your motivation – and theirs. Remember to take it at a pace that suits the both of you, or pair up with other people who are on their level if they are uncertain that they’ll be able to keep up at all.

We all had to start somewhere, and it bodes well to humble yourself and remember that when trying to introduce other people to a sport that you may well be a whizz at. It takes a certain amount of dedication, a pinch of time and a whole lot of luck and talent to be exquisite at something, so nurture the person who decides to take this step and support them on their journey. If they don’t like it, don’t worry – it’s summer, and you are totally free to do what you want!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

5 Simple Ways to Get Your Beach Body

We all want to look fabulous in our bikinis and swim costumes, but how do we do it? Sometimes it can be hard to maintain a rigorous diet, especially if you have a busy schedule to work around. No more confusion, because here are just a few simple tips on how to get that sexy body for this summer.

Walk Instead of Driving

Not only is it good for you physically, but the mental benefits are fantastic too. A few moments of fresh air is great for the brain and helps you to clear your head. It gives you a chance to think things through like ‘what holiday do I want this year?’ Or ‘where do I see myself in 10 years?’. If you’re walking with someone, it’s even better. This gives you time to socialize, instead of having the pressure of driving to ruin it. So next time you need to pop down to the corner shop, think about walking instead.

Get Down to the Gym

Working out at the gym at least 4 times a week, for one hour, is a fantastic way to get into shape. Not only is it good for your body, but it’s great for your mental wellbeing. It gets your brain stimulated and pumped up for the day ahead! If you’re just starting, take it easy. Whether it’s doing cardio or muscles, keep it at a steady pace for the first few weeks. Even if you’re unable to go to the gym for the day, slot some time in to do some exercise at home. A portable sit-up bench from an online store, such as Sportzbits would do just the trick.

Eat Breakfast Every Day

Start your day off properly and enjoy a healthy breakfast. You know that myth about it being the most important meal of the day? Well, that’s true. Eating breakfast stops you from snacking, and it makes you less hungry, which means you eat smaller sized meals throughout the day.

Cut Back on Fatty Foods

We can all agree that’s it tempting to eat that chocolate bar over the healthier options, but at the end of the day, it may taste better, but it’s not helping us to lose weight. Also, instead of eating a takeaway, try experimenting with more healthy foods in the kitchen. Not only does it save you money, but it’s a fun, new hobby to get involved with. There are tons of blogs dedicated to healthy and unique dishes, for example, Sprouted Kitchen to get you on the right track.

Set Goals

Lastly, be realistic with yourself and set goals. Losing weight or toning your body won’t happen overnight. Buy a calendar or a diary to keep track of what you are doing to achieve your beach body and keep working towards it. You could even use websites such as, MyFitnessPal which keep track of your calories and help you to follow a particular diet. Have a fitness buddy too! You and your friend/partner could set goals together and work as a team.

Follow these steps, and you’ll be well on your way to looking good for this summer!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Struggle Of Staying Healthy

No one embarks on a fitness program with the view that they’ll ever end up back where they started. You take a breath and begin counting calories, eating healthily, or start a gym routine and when you do it you do it with the best intentions. Than watch the pounds fall off and the inches shrink away all due to your hard work and determination. You eat better than ever and you finally make it to goal weight

Once you get to goal weight, you must adjust your currently weight loss lifestyle to suit one of maintenance and that’s where most people slip up and fall. Getting healthy is one thing, staying healthy? That’s a big struggle. It’s not because you don’t want to keep up the lifestyle you’ve achieved, but it’s a transition from losing weight to maintenance and reverting to old habits can seem so easy! Whether you’ve achieved your goal by yourself at home, or you’ve achieved your goal with the help of a weight loss clinic, it isn’t easy to stay at that goal weight and it takes a lot more grit than losing the weight in the first place. With these tips, you can keep the weight off and enjoy life as much as you always have at your goal weight:

Remember the Changes

The key to keeping the weight off and staying at your ideal weight is down to the long-term changes you make. The changes you made with your food need to stay the same or as close as possible. By sticking to lower calories and upping your protein intake, you can feel fuller for longer and be less likely to snack throughout the day.

Planning is Key

Planning your meals and sticking to that plan is going to help you maintain healthier eating habits. This includes eating out and family events that involve food – plan for those meals out so that you can make informed decisions. There’s no reason you can’t enjoy a night out with your friends – if you stick to your plan you can be happy and comfortable.

Keep up the Activity

Your exercise routine may have been vigorous while you’ve been losing the weight so scale back slightly and change up your routine. Instead of working out seven days a week, aim for five instead!

Support will always help. Talk to your doctor, your friends and your family about your weight loss and your maintenance goals. You need to have the right support to maintain how well you’ve done.

Ultimately, your health is going to depend on your level of willpower and your ability to stick with your new, healthy habits instead of thinking that just because you’ve reached your goal, you’ll be able to keep your new health and fitness with pizza! Reverting to old habits will also revert you back to that mental health state you were in before you embarked on your fitness journey. Don’t go back there, stay focused and stay healthy.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Kick-Start Your Fitness Plan The Right Way

Every day, countless people around the world resolve to finally drop all the excuses, and start exercising in a more regimented and efficient way. If you want to build muscle or improve your overall fitness, you need to have a clear idea of what you’re getting into, and avoid overextending yourself or taking things too slow. Here are some of the most important tips for anyone who’s taking their first steps into a more healthy, active life.

Take Things Slow

It’s completely understandable that you’ll be spurred and encouraged to push yourself to your limits, and jump right into a grueling, Rocky-esque exercise regimen, getting vigorous exercise in five or even seven days a week. It’s good to be ambitious, but if you take this approach, you can easily end up biting off more than you can chew, and bringing a disaster down on your head before you’ve even had the chance to see any changes. Begin at the beginning. Start slow and build up your exercise regimen gradually, seeing how your body reacts to each change. 30 minutes a day 2-3 days a week is a great starting point for anyone who’s new to organized fitness. Remember, you’ll be doing more than a lot of other people!

Remember to Eat Well

Eating well outside of the gym is absolutely essential to support the progress you’ll make inside of it. Sure, you may be absolutely smashing it at the gym. However, if you’re not paying attention to what you eat, you’ll be holding yourself back from those overarching goals. The most important things to have before your workout are carbs, and fast-absorbing protein. You may also want to consider supplements and auxiliary products. Look into the best supplements for runners if you’re looking to improve your general fitness, or products such as BCAAS and Beta Alanine for building muscle. Before you order any of these things in bulk, make sure you’re talking to someone who’s a little more experienced in your chosen area than you. Supplements can be incredible for helping you along towards your fitness goals, but they need to be balanced with the right amount and the right kind of exercise.

Mix up Your Routine

It doesn’t matter if you’re trying to bulk up or simply shed some pounds, mixing up your exercise regimen is absolutely essential, especially for people who are just starting out and having to drag themselves out of the house before every session. Even within the categories of strength and aerobic training, you shouldn’t simply stick to the exercises you prefer every day. If you go for a run at the same pace around the same block every day, it will quickly become boring, which will make it harder and harder to find the self-discipline it takes to actually get out there and keep at it. Try getting the same benefits from an elliptical workout, a cycle around the block, or practicing your tennis serve. You’re more likely to stick to something you have fun doing, so don’t bore yourself into giving up!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: 5 Mistakes To Avoid When You Start Exercising

The typical person will begin a workout regimen and stop within six months. The new dieter, on average, doesn’t make it beyond two weeks. The reason is they didn’t see enough results to keep them mentally engaged. When considering the physical body, it is important to be mentally prepared too. It’s a mind over matter thing for those who want to get in shape. Here are five common reasons why people fail at their workout and weight loss journey.

#1 Setting Unrealistic Goals

Have you ever seen someone running a race? There are those who start off with a bang, but they run out of steam half way through. Then there are others that pace themselves throughout the whole journey. The ones who are pacing themselves have learned a thing or two about endurance. They understand that it doesn’t mean anything to make record time on the first lap if you cannot finish the last one. Remember the old saying “slow and steady wins the race?”

Many people start off their journey by doing too much, too quick. They push their bodies far beyond its limit. They expect to have a serious workout and lose 25 pounds in the first week. Things just don’t work that way. It takes time and consistency to be successful. The frequency of the workouts and the intensity is very important. Don’t overestimate your goals. Start slow and increase your time and exercises over a well spanned time frame.

#2 Being Too Easily Distracted

When exercising in your own home, it is easy to be distracted from everything else that is going on. The kids need food, the laundry needs put in the dryer, and you are tired after a long day of work. Sure, exercising at home has its benefits, but it also has the potential for some major distractions. Plan your workouts when you have alone time. You will be far less distracted and able to focus on you.

#3 Doing the Wrong Type of Workout

Most people come up with their own workout based on watching someone else. It can be a person at the gym or one on television. The exercises that you select will directly affect your outcome. Write down your goals and what you hope to accomplish on this journey. Speaking to a personal trainer can help give you insight on the exercises that will get you where you want to be. A trainer can tweak your workout for your body and weight loss goals.

#4 Underestimating Your Eating

Working out and your diet goes hand-in-hand. Do you count calories or do you think that working out should burn whatever you want to eat that day? Many people are in complete denial about what they are putting in their mouth. The quality of calories consumed can hinder your workout and weight loss. Keep it real, and write things down. A food diary is a great way to make sure you are getting the right types of foods in the correct quantities. Calorie counter apps are great for tracking both weight loss and exercise progress.

#5 All Quantity, No Quality

If you go to the gym, take a look at all the people that are getting a quality workout. What is really amazing is the number of people who are just wandering aimlessly around. They may be reading a book while walking at a snail’s pace on the treadmill. Many lift weights that are so light that they look bored. Some go to the gym to exercise out of habit. However, they are on automatic pilot. Ask yourself what you want to get out of your workout. If you want to get good results, then you will need to do some serious exercise. Enjoy your workout time and have some fun. If you don’t enjoy what you are doing, you won’t be able to force yourself to do it for long.

Changing Your Mindset

Working out can be an adventure. To keep yourself in check, make a goal list and upgrade your goals periodically. Once you reach a milestone, pat yourself on the back and set a new one. With dedication and a great mindset, you can have an amazing body in no time. This journey starts in the mind before it ever involves the body.

Protecting Your Body From The Perils Of Training

Exercise is undoubtedly hugely beneficial for your body, but it often presents risks. If you’re starting a workout regime or you train on a regular basis, it’s always important to keep an eye on your body and to do everything possible to protect it from harm. Exercising can turn into you a confident, strong, and fit person, but it can also make you vulnerable to certain illnesses and injuries. Here are some tips to help you protect yourself from the perils of training.

Avoiding Injury

When you play sport, there’s often an element of risk involved. Although it’s not always possible to avoid injury, there are often steps you can take to minimize the risk and keep yourself safe.

Warming up and Cooling Down

Your body needs to be ready for action before you start putting it through its paces. If you jump straight into a session, you could end up with injuries like pulled and torn muscles, and ligament damage. Before you begin any session, include a 5 or 10-minute warm-up. Get your heart rate going, and stretch. After you’ve finished, take time to bring your heart rate down gradually, and stretch out your muscles. This will help to prevent faintness and dizziness, and keep aching muscles at bay the day after.

Perfecting Your Technique

Technique is really important to achieve the best results, but it’s also essential for your health and safety. If you’re doing something wrong, there’s almost always a greater risk of injury. If you’re lifting weights, for example, you need to make sure that your spine is in the right position, and that you’re using the power in your legs to lift. If you don’t lift correctly, this is going to increase pressure on your back, and it could lead to very serious complications.

Equipment Safety and Hygiene

When you’re training, no matter what kind of activity you choose, it’s essential to use the right equipment and adopt good hygiene habits to prevent illness and injury. If you’re boxing, wear a helmet and wrist guards. If you’re swimming, wear a protective sock if you’re worried about verrucas and you haven’t been to a doctor to ask about treatment to remove warts. If you’re playing cricket, make sure you have the right pads on before you practice batting. If you’re at the gym, wipe down the machines before and after you use them. If you’re climbing, check the condition of the harness before you venture up the wall.

Keeping Your Body Fuelled and Hydrated

Many people exercise to lose weight, and they assume that they need to eat less to achieve this goal. When you’re training, your body is burning calories, so you actually need to increase your intake. If you don’t fuel your body, it won’t be able to perform properly. Try and eat at least an hour before you work out, and keep your body hydrated at all times. When you exercise, your body loses fluid through sweat.

When you hear people talking about exercise, you often come across them extolling the virtues of a workout regime. There are so many benefits to be enjoyed, but there are also risks. Hopefully, this guide will help you get the most out of your sessions without putting your health on the line.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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