A week into the new year, doctors are warning that the aches and pains of starting a fitness programme may be starting to set in. But it’s important not to give up and instead, focus on correct technique, stretching and a proper warm up and cool down.
“Many people avoid exercises and sports activities because they are worried about injuring themselves,” says Professor Dr Massimo Piracci, consultant and head of the Orthopaedics, Sports Medicine and Rehabilitation department at Medeor 24x7 International Hospital Al Ain.
“When a person begins a regular active routine, their energy levels are quite high and they are optimistic about losing excess weight. However, a week in the aches and pains can set in, which makes for an unpleasant experience. This sports fatigue can eventually lead to injuries especially if they are not doing exercises and other activities properly.”
Piracci says many people do not warm up or cool down properly and even when they do, their technique or method is not great. “Before any workout people should use dynamic stretching, which allows for the movement of body parts through the normal range of motion they will use during a workout or physical activity. This type of stretching allows for the blood flow to the muscles which they contract and expand,” he explains. “After a workout, the person should engage in static stretching of all the muscles that were used in the workout as it helps with recovery and overall flexibility.”
He says it’s essential to include a warm up at the start of any fitness session. “Always begin a workout with a warm up – even before stretching. A warm up that mimics the specific movements helps muscles have a greater tolerance to stretching and also enhances blood flow, increases the elasticity of muscle and helps prevent injury,” Piracci explains. “Another thing that helps in reducing sports injuries is including regular resistance training in your workout routine. However one has to ensure the resistance training that you include is appropriate for your age and skill level.”
It’s also important not to overdo physical activity too early into the programme and to listen to, and understand, your body and what it needs. “More often than not, people start pushing too hard right from the word go without realising the implications on their body. Rapid or too many fluctuations in a workout routine increase the likelihood of the person developing an injury. When you begin to introduce physical activity into your daily life it is important to progress gradually while ensuring to maintain a moderate training load,” Piracci advises.
He also stresses the importance of a balanced, healthy diet as well as adequate sleep and intake of water.
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