Summer is around the corner!
Are you ready?
Many of us have that freak-out moment just as the weather begins to get warmer. We start pushing ourselves a little harder, cutting back on indulgences, and being mindful of our body. This is also a time when I start to see more injuries come through my office. Jumping the gun on a new exercise regimen can lead to injury if you aren’t readily prepared. Take a minute to evaluate your exercise routine and make sure you have rest and recovery incorporated.
As you begin working out more consistently, it’s important to keep the following in mind:
Dehydration can lead to a loss of concentration and focus. The less focus you have, the more prone you are to making avoidable mistakes while exercising.
Quick tip: Instead of relying on your thirst, check your urine. If it’s dark in color, you need more fluids. If it’s pale yellow to clear in color, your hydration is on point.
Don’t Skip the Warm-Up
A proper warm-up primes your body for performance. Gradually increase the heart rate and circulation to loosen up joints and increase blood flow to muscles. Keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries.
Be Smart About Your Training
Motivation is a wonderful thing, but don’t get ahead of yourself if you haven’t trained in a while! Just because you used to lift X amount of weight, doesn’t mean you should jump right to it. Be smart. Incorporate cross-training in any form.
Join a Community, Find Your Support Team
Accountability is the name of the game. Find a friend to get outside with, walk your dogs, or take a bike ride with! Join a gym community that’s supportive to your needs. You’ll make new friends, develop goals to work towards and have a support team to help guide you.
Listen to Your Body with Rest and Recovery
Recovery is just as important (or more) as the workout itself. Eat a well-balanced diet to nourish and fuel the body. Consider active recovery, such as a walk or bike ride to get blood moving and pump out excess lactic acid. Stretch. Do yoga. But – above all else – get a good night’s sleep! This is your body’s prime time for clearing toxins, re-balancing hormones levels and replenishing nutrients. REM sleep, in particular, provides energy to both the brain and body. Both quality and the amount of sleep is key to optimal performance both mentally and physically.
Exercise depletes energy, fluids, and breaks down muscle. Hydration, the right fuel, a movement routine, continued support and a good night’s rest is vital to preventing injury.
Work smarter, not harder.
Cheers! Dr. Popp
