7 tips to avoid workout injuries in the UAE

Avoid the pain and mental setbacks that overtraining in the UAE can cause. When you have some simple tips you’ll train safer and better.
7 tips to avoid workout injuries
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Simple, effective tips to help you avoid training injuries in Dubai, Abu Dhabi or Sharjah

Article Contributor: Andrew

So you’ve decided to get fit, lose some weight or take up a new sport like boxing or kickboxing in the UAE.

Great decision. But, before you go at it, all guns blazing, step back for a minute and think about some sensible precautions you should be taking in order to prevent causing yourself a training injury.

Training injuries in the UAE are all too common, especially if you have no previous exercise experience. There are many things you need to consider and not just if you are training in the gym, injuries can occur when you’re working out at home too.

One of the biggest concerns with getting a training injury if you’re new to exercise is that it can really put you off. You may have been planning your fitness goals for some time, whether that’s to lose weight and eat more healthily or improve your appearance with muscle building and body toning exercises. But, get an injury and it can put you back for weeks and really knock your motivation to train.

Table Of Contents

Let’s take a closer look at some of the ways you can help prevent a training injury

1. Use a personal trainer in the UAE

One of the best ways you can ensure you train safely is to learn techniques from a personal trainer or fitness coach in Abu Dhabi, Dubai or Sharjah.

Personal trainers are fitness professionals that go through rigorous training themselves. Using their years of experience in training clients with many different fitness needs means they have the experience and knowledge in many different training methods.

Whether you train in the gym or at home you need to know how often to train, what types of exercise are suitable for your fitness needs, how much weight you should be lifting and so much more.

You wouldn’t be expected to know how to drive a car without first being taught the basics and the same applies to exercise. Unless you are a fitness enthusiast already, getting some basic lessons on the best types of exercise and training for you can really help.

Most male and female personal trainers can tell from an initial consultation what types of exercises are best for you. But, they will also show you how to do these training routines correctly which ultimately will reduce your chances of injuring yourself.

Also, PT’s, sports coaches and yoga instructors are more affordable now than ever thanks to some great package deals they are able to offer.

2. Choose your workouts carefully

Don’t run before you can walk. This is especially true with any type of physical activity.

Yes, you might be eager to do more in the hope that you’ll lose weight quicker or grow muscles more rapidly but doing too much at once is definitely a recipe for an injury.

Instead of rushing in, choose your workouts carefully.

  • Investigate what types of exercise are good for your fitness goals. For example, different types of cardio are great for weight loss but some types of cardio might be too intense for you initially so look into lower intensity cardio like walking and swimming.

  • If you plan on doing strength training get advice about the types of free weights and weight training machines you should be using. You’ll also need to work out what weight you should be lifting. Start with lower weight weights and gradually increase the weight on a weekly or fortnightly basis.

  • Reps and sets. Reps are the number of motions of a particular exercise. For example, think about dumbbells and bicep training. One rep is one move. Sets refer to the number of complete reps. So, for example you might initially be doing 8 reps and 2 sets of those 8 reps. It’s important to not do too many reps and sets initially because you will suffer from extreme muscle aches and fatigue.

Once you have worked out what training routines (exercises) you will be doing you can always change them from time to time to prevent boredom.

7 tips to avoid workout injuries

3. Learn proper training and exercise technique and form

You might think that you can just do an exercise without thinking about the way you’re doing it but think again. One of the easiest ways to injure yourself is to not use proper technique or form when you’re training.

Using incorrect form can put strain on muscle groups or individual muscles which will overtrain and even damage them.

There are some exercises where you need to know proper form in order to get the most benefit from the routine. This applies to Yoga in the UAE and Pilates too. Unless you do the pose correctly, with proper form and technique you won’t feel the full benefits of the routine.

So how can you learn proper form and technique? One of the quickest and most effective ways is to always use a personal trainer or fitness coach. Even if you just use a PT in the UAE for a short while to teach you it will ultimately be of benefit to you. You can of course also use online videos etc but while these work to a degree a video can’t correct you when you are using bad form and technique.

4. Wear appropriate exercise clothing

You might think that wearing any clothing is appropriate for a good workout but you’d be wrong.

Clothing that is too tight and restrictive can limit your range of movement which ultimately can lead to a minor injury.

If you wear clothing that is too loose fitting there is the danger that this could get caught in gym training equipment, again causing yourself a nasty injury.

Wearing proper workout clothing also applies to your feet.

If any type of fitness activity means you’ll be on your fit for the majority of the workout then you’ll want to invest in a suitable pair of workout shoes to avoid discomfort.

5. Make sure you warm up!

One of the most important things you need to do before you start your workout is to warm up properly.

Warming up is crucial to ensure you don’t injure yourself. And, you need to make sure you do a proper warm up and not just a couple of star jumps.

When you train without warming up your muscles will tend to be stiff and a little unresponsive.

By doing a good warm up routine you will be effectively stretching your muscles, warming them up ready for the workout to come.

You can even think of warming up as part of your workout routine if it’s easier to incorporate it.

dont count the days make the days count - UAE Perosnal Trainers Inspirational Quote
UAE Personal Trainers - Training Inspiration Quote 3

6. Eat well and stay hydrated

Eating well should be part of your healthy lifestyle.

When your nutrition is off it can cause in unforeseen ways. Your immunity can suffer when you don’t eat nutritious foods and doing intense exercise puts extra demands on the body which depletes your energy which can lower your immunity.

If you want to train to build muscle your nutrition needs to be in good shape because when training your muscles undergo microscopic tears. These tears are repaired when resting using nutrients your body needs to supply. Without a good supply of these nutrients training can result in muscle mass loss.

If you train without properly hydrating yourself this can also cause problems with your digestion, your renal function and your alertness.

7. Listen to your body - rest and recover

You’re enthusiastic about your new fitness regime and this is a good thing. However, you have to be realistic about your goals.This means no overdoing it.

Weight loss will occur if you train consistently and keep an eye on your diet and nutrition. Muscle gain will happen too, again if you train well and keep an eye on your diet.

However, training consistently and properly doesn’t mean you have to put hours in at the gym or training at home everyday.

To prevent injury and also to prevent burnouts you need to make sure you give yourself plenty of time in between your workouts for your body to recover, this includes your muscles too.

Take rest days. On rest days try not to be tempted to exercise or train. Training almost everyday is fine when you are used to your workouts but until you get there make sure your body can recover adequately.

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