Better Work Out

Being healthy and fit is very essential in today's scenario. Whether it is cardio or
yoga, at home or at a gym; any exercise would bring the required fitness provided you take care as you work out. Get some tips about working out right 

1. Stop and Go
A full sprint would strain the muscle of your lower body. This is to be kept in mind if you plan to go for a sport requiring a full sprint. To fight this drawback, stop-and-go exercises are the best. For an instance, run 30 meters with about 80% of the effort, then slow to jogging for about 5 to 10 
meters, and then run again another 30 meters. You can repeat this procedure
about five times.


2. Bended knees
About three out of 4 ACL injuries occur when players turn or land. According to the Journal of the American Academy of Orthopedic Surgeons, JAAOS, when your knees are bent, instead of being straight, the injury risk is reduced greatly reduced. 


3. Cool Down
You cannot cure a heatstroke as you do with some minor headache. Stay cool and well hydrated to avoid the same. Ensure about the combined temperature and humidity are lesser than 160 as stated by Dr. Dave Janda of IPSM 


4. Getting the proper equipment
Seized equipment or badly fitting gears could cause training injuries. Money that is spent extra goes a long way, on proper equipments.


5. Doing it rightly
Bad technique is equally bad as bad equipment. Gain good advice from trainers and various pros as they would act invaluable to your training or exercises. 


6. Going west; whatsoever is the direction
When you are training or playing in several directions, you must warm up yourself initially. Moving backward, forward, sideways or any motion you would actually do. This would prepare your body right. 


7. Film yourself up
Cameras and mirrors do not lie. Showing videos to people who are well versed in your training would assist in your fitness program.

 
8. Loosen the shoulders
Your shoulder functions could be shut down even in cases of a slightly
manipulative rotator cuff. You could include stretching for protecting the rotator cuffs.

 
9. Take a dip early
Ensure to schedule early sessions of swimming. Fewer people within the pool would mean less contamination. 


10. Protect yourself
Wearing customized mouth guards would reduce the risk of various injuries by up to 82 percent as per a study at UNC, Chapel Hill. Push up some cash for a customized mouth guard and it would last for several years ensuring good teeth and a smile.


11. Smooth out your muscle
Collect information on ultrasound needle therapy. In this therapy, ultrasound is used to guide the needle. An ultrasound would smooth the bone, break up calcifications, and fix the scar tissue. Thirteen of twenty patients have seen improvement. This session would take only about 15 
minutes.


12. Buying running shoes in the evening
Shopping in the evening is always a good idea. It is usually after the entire day's work when the feet get the swollen equivalent to a situation after 3 miles of running.


13. Off-Road running
When the surface is not stable, the ankles are trained to be stable.


14. Know where to go
Whether skiing or biking, make sure about knowing the path first. Injuries could be avoided when one is familiar with the taken route. 


15. Train hard
According to the article in the Journal of Sports Sciences, anxiety would reduce peripheral vision by 3 degrees and would slow down reaction time by about 120 milliseconds. When the going becomes tough, the veteran athlete relies on skills they practiced and trained. It helps in 
keeping cool during pressure, by widening vision so that they could see and react faster.
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