A recent release from Colorado’s Schriever Air Force Base attempts to explain how troops can make sure they’re protecting themselves from overexertion or injury when working out. The report compiles a variety of tips from the National Center for Sports Safety that would be helpful to anyone exercising in the heat this summer.
Constantly drinking water is always going to be imperative in order to stave off heat exhaustion and illness. But cooling down should involve more than just water consumption. Rather than just plopping down on the ground, it’s actually easier to catch your breath and restore your vigor by continuing to walk at your workout’s end. This period of activity gives your muscles the chance to stretch out again and puts your body through an adjustment period of sorts.
In fact, much of a successful workout rests in what you do when you’re not working out. It’s all about getting the human body ready for what’s to come and bringing it down properly once complete. You should slowly work up to the most intensive part of your workout, starting with light warming up activities that will get you limber. This makes the exercise itself easier on your joints and ligaments.
Stretches should create tension but not pain. Therefore, your limbs and muscles should be extended to the point that you feel tightness but not discomfort. And rather than bouncing in and out of a position, you’ll want to hold onto the extension. 20 seconds should be adequate, at which point you can slowly and carefully bring your body back to its normal stance.
The gear you wear will also play a critical role in your ability to prevent injuries. Your shoes are of particular importance. Many people will let an old pair of athletic shoes outstay their usefulness because they’ve grown attached to that pair. But you should swap out your shoes when they exhibit significant damage. Over time, a shoe won’t fit your foot as well as it did when you originally bought it. Get a replacement that conforms to the contours of your feet and won’t trip you up or cause you to sustain additional impact damage.
Finally, be willing to give yourself time to rest. This is perhaps the biggest mistake that intensive exercisers make. Not all pain is good pain. If you’re tired or your muscles are burning or your joints cause you to wince when they move, exercise might actually exacerbate your problems. Know your limits and the difference between light soreness and serious pain.
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