LETTER I: INJURY-FREE WORKOUTS
“They make you stronger or leave you hollow within- that’s injuries for you!”
Well, we all have experienced injuries in some form of physical, emotional, or social. The impact it has on us is variable and true strength of a person is reflected in his/ her ability to fight back.
We often join fancy fitness centres and gymnasiums with the hope of being healthy and strong, but what if we end up harming ourselves instead! Most Gym injuries are because a scientific backup of methods of working out is absent. Simply lifting more weight or increasing the number of repetitions only strains the body. An appropriate approach to start and progress your workouts is essential to prevent injuries.
The most common cause of workout injury is:
Trying to go too far, too fast, too frequently
58% of workout injuries come under the category of ‘easily avoidable’. One study found that 67% of gym injuries were caused due to incorrect technique and selection of exercise and weight.
Just as medicines are prescribed with a dosage, exercises also have similar pattern hence it is said: “Exercise is the best medicine your body can have”.
The components of an exercise prescription follow a similar format, using the FITT principle. For everyone who hits the gym or wants to do so, it is utmost important to know this principle.
Frequency: refers to the number of times the activity is performed each week. There is a positive dose–response relationship between the amount of exercise performed—as the amount of exercise performed increases, so do the benefits received.
Intensity: means vigor at which the activity is performed. There are a number of ways in which intensity can be measured. Most often “talk test” or Rating of Perceived Exertion (RPE) are used.
Time: also known as the duration of the activity, refers to the length of time that the activity is performed. Generally, 30 minutes is recommended when taking the first step. However, according to current physical condition and requirement, it is modified.
Type of physical activity: This can vary on an individual basis. The prescription can also be a combination of types like aerobic, strength training, core stability, etc.
Proper technique, selection of equipment, rest period, nutritional demands, hydration, and many other factors if accurately planned as per a person’s body type and metabolism gives excellent results without causing any injury.
If you experience any unusual pain after starting gym sessions or field workouts, consult your Physiotherapist for planning your exercise regime as certain exercises have to be modified if it loads the body.