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You have made a commitment, joined a gym and you’re eager to get the ball rolling on your new exercise routine. Hold up – not so fast! As much as you want to dive in head first, you need to take baby steps and take it slowly at first. Your body will thank you later by helping to prevent any possibility of an injury from occurring. Know your body’s limitations and listen to it when it’s telling you something.
If you typically have had knee or back problems avoid harsh exercises that strain those areas. You must acknowledge your weaknesses and strengths and tailor your exercise program to meet those requirements. Men tend to do better with activities focusing on weight lifting and nautilus machines, whereas women excel with exercises that incorporate more diagonal planes of motion such as Pilates, yoga, or spinning. Women are at greater risk for ACL injuries. The ACL is the ligament that holds the knee bone in place. Therefore, women should be more careful when participating in quick leg movement sports such as skiing, basketball and tennis, for example.
Another option would be to pay a personal trainer to show you the correct alignment and exercises for your body type and fitness goals. Make sure he or she doesn’t push you too hard keeping your age factor and history in mind. On that note, be certain to practice age appropriate exercises to avoid any physical pains. I cannot stress the importance of warming up enough, to give your muscles sufficient time to prepare for the stress it’s about to endure. If you’re sore, take time to rest, as overuse and repetition will set you up for injuries such as shin splints, tendonitis, and constant muscle aches.
If you are in a group fitness class, don’t always listen to the instructor or mimic what everyone else is doing. If you don’t feel comfortable with any part of the class whether it’s the equipment or the physical moves themselves, sit it out or walk out. Do not feel rude or guilty – simply tell them you don’t feel well, end of story. It’s you who has to live with your body for the rest of your life, not them. |
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