The 10 Commandments Of Injury Prevention
Following these injury-prevention commandments will help keep you healthy & fit:
1) Rest and recover:
Include rest days into your training plan by taking a complete break from training both physically and mentally.
2) Incorporate recover techniques:
There are many relaxation strategies that allow you to disassociate from physical exercise and reduce tension while developing positive mood states of happiness and calmness.
Essential for physiological growth and repair, routinely physically active individuals are encouraged to aspire for 8 to 9.5 hours of sleep each night.
4) Consume post-exercise fuel:
You should eat 15 to 30 minutes after exercise, preferably as soon as possible, when the muscles are most receptive to fuel.
5) Warmup and cooldown:
A proper warmup is a key component to preparing the body for the demands of any training session or competition.
6) Integrate strength training:
It facilitates bone health and enhances injury resistance, including factors that contribute to overuse injuries.
7) Use proper equipment:
Correct equipment minimizes unwanted stress.
8) Follow the 10 percent rule:
Increase annual training hours, or training volume, by ten percent or less.
9) Interval train:
Intervals allow your body to adapt to and eventually race at greater speeds.
10) Know that more is always better:
Recovery allows your body to adapt to training loads.