Whether or not you work out or not, we are all prone to get injuries once in a while. If you do work out, being fit will make your risk of injury less probable and will make your recovery quicker than if you are not fit. And if you treat injuries in a smart way you can continue to exercise and lose weight. All things considered, you are going to deal with injuries at different times in your life. The question is what do you do about it?
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The first thing to do is to getsleep. That means making sure you get your 8 hours of rest each night. Get to bed at a decent hour and try to get up early. The body’s circadian rhythm or body clock works most effectively when we rest when it’s dark and get up when it’s light, so the saying, “early to bed and early to rise” are not mere words.
Getting good sleep also mean finding an effective way of dealing with stress. Stress will lead to injury. If you have tension in the body due to stress, those knots can eventually result in injury like a pull muscled. Stress can also hinder recovery. The bottom line is that you shouldn’t put off dealing with an injury because you have more important matters. Find a way to attend to your injury and live your life without allowing stress build up in your body.
The advantage of icing an injury is so often overlooked it is amazing. But if you ever just take the time to ice an injury twice a day the results are astounding. Try icing your injured area for 15 minutes, once in the morning and again at night, and see for yourself just how much it helps.
Stretching goes hand in hand with injury deterence and recovery. It’s also a great way to deal with the stress that builds up in your muscles. If you are injured lightly stretch the area as well as the rest of your body. This will help get you to the kind of relaxed state that is optimal for recovery.
Massage is a great way to soothe an injured area. If you can’t get a massage, you can do it yourself. Self-massage is also great. Depending on where the injury is on your body, you can use a foam roller or even a tennis ball to knead the injury almost like making bread. I like to use a tennis ball for getting to knots on my back. Place the tennis ball on the ground and lay down on it. Roll it between the floor and your back until you find the knot in your muscle, and then make small circles with the tennis ball on the knot and it will slowly release the tension.
Remember, you can exercise around an injury, not through it. If you injured your chest, take some time off pressing movements. If you injured your knee avoid squatting for a while. Return to these exercises when your body tells you that you are able. Start over again with very light weight and take time (weeks, maybe months) to get back to your former strength levels.
Find the exercises that you can do that don’t aggravate the injury. For example, I once hurt my shoulder so that I couldn’t bench press for 2 months, but oddly enough I could do incline presses and overhead presses without any pain. Just be careful and listen to your body. If you feel pain in a movement, it’s not time to return to it yet.
Diet is of great importance to injury avoidance and recovery. A poor diet can build up toxins in the body which contribute to injury. The biggest factor is hydration. Drink lots and lots of water each and every day. 2 to 3 litres is a good amount. Water flushes toxins out of the body and well-hydrated joints are less likely to get injured.
What not to do; don’t ignore it. Injuries can get worse or develop into chronic pain if left untreated. Pain itself is a message your body sends you to notify you changes need to be made. So listen to your body and do something about it.
Follow these tips and you’ll bounce back from injuries quickly and you will be able to continue to exercise even when you are injured allowing you to make progress and lose weight no matter what obstacles you face.
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