Gym New Year's Resolution Tips
New Year. No New Injuries!
Every year, I see patients during the first few months of the year that are experiencing injuries or pain due to increased activity in the gym.
Shocker! 😉
One of the most common New Year’s resolutions people set is based on getting “back in shape.”
Year after year, people flood the gyms and go from 0 to 60 overnight. Many haven’t been regularly active in months, but, despite this, they jump back into where they left off. Some are implementing an entirely new routine, starting levels ahead of where they should be. Across the board, it results in aches, pains, strains, and injuries.
So, this year, I am offering 3 simple tips to combat the mobs of overzealous gym rats injuring themselves in the name of New Year’s resolutions.
Check out these 3 tips to keep you 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗮𝗻𝗱 𝘀𝘁𝗿𝗼𝗻𝗴 while you reach your fitness goals!
Warm-Up!
Please, don’t just throw around heavy weights without properly prepping your body first! This is a surefire way to seriously injure yourself!
Instead, allow 10-15 minutes prior to your workout to go through a dynamic warm-up. Try combining aerobic movements (such as jogging or biking) with dynamic stretches. You want to get your blood pumping and prep your muscles for the movements you’ll be performing during your workout.
Fun Fact: Warming up can actually improve your physical performance!
2. Start Slow!
This is especially for those that have been on a fitness hiatus!! Don’t go in there, guns blazing 💪, thinking you’re going to do what you did a year ago.
Start slow, scale it back to the basics, and work your way up!
Hold back on trying the more challenging, heavy stuff until you’re ready.
Meet your body where it’s at, trust me, you will see much better results!
3. Drink Water!
It sounds obvious but being improperly hydrated leads to higher injury risk and increased muscle soreness.
So, drink those fluids! Hydrate! Hydrate! Hydrate!
When you’re working out, you’re losing water and electrolytes as you sweat so it’s even more crucial to be mindful of your hydration.
You should actually be drinking at least 50% of your body weight (in pounds) in ounces of water to stay properly hydrated. Go grab your calculator!
These are just 3 simple tips to help you stay happy, healthy, and pain-free as you’re revamping your gym routine this New Year. I would go so far as to say you should implement these habits in your everyday exercise routine! Trust me, you’ll see the difference.