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.
3) Sleep:
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.