by Michelle Bertrand

Created on: October 20, 2008   Last Updated: October 30, 2008

Working out demonstrates a decision to better yourself physically and mentally. The benefits of working out are many and varied: more energy, decreased stress levels and of course, a lean and toned body. Investing time and energy into your exercise routine can yield great returns however, going full force without the proper preparation and knowledge can lead to injuries that can put you on the sidelines and derail your progress.

For those just starting out, an appointment with your physician may be necessary before you lace up and head off to the gym. Assessing your overall health status can help to identify any problems that may interfere with your ability to pursue your workout goals. Also, new physical demands on the body can exacerbate a pre-existing condition. Getting chronic illnesses such as diabetes or arthritis under control is a pre-requisite to starting any new fitness routine.

Proper workout gear is essential. Your clothing and footwear should correspond with your level of physical activity. Being fitted for running shoes that are appropriate for your gait is crucial in absorbing impact and preventing injury. Most shoe stores that specialize in sportswear can perform a gait analysis and recommend what type of shoe you should be wearing based on how you walk and run. Comfortable clothing that allows the body to breathe is also important. Many athletic clothing lines have designed garments that allow for "wicking" of perspiration away from the skin to help the body stay drier and cooler during exercise. While choosing the right clothing may seem unimportant, inappropriate workout attire can cause chaffing of the skin and/or overheating of the body leading to dehydration and exhaustion.

Another key aspect in preventing injury is warming up. Getting the blood flowing to your muscles prepares them for the work ahead. This simple yet essential factor is often missed in favour of jumping in and getting started. Starting an aggressive workout without the proper warm up can lead to muscle pulls and strains and worst of all, tears which will require medical attention and lengthy recuperation. A few stretches and "easing into" your workout will help to give your body time to respond and adjust to the change in activity level.

An overview of your workout facility is also important for those who are unfamiliar with the machines and how to use them. Improper use of gym equipment can result in overexertion, harm to joints and muscles, as well as serious accidents. Booking a session or two with a personal trainer can be helpful. In addition to teaching proper use of the equipment, they can evaluate your current fitness status, discuss with you what your goals are and assist you in devising a safe and realistic plan to achieve them. The exercises you should be performing, how often you should be doing them and how many sets and repetitions you need to do should be included in your workout plan.
This will help to produce results more efficiently with less chance of overdoing it.

Lastly, listen to your body. While its natural to feel stiff or sore after a challenging workout, prolonged pain is not normal. Time off between sessions is required; your muscles need time to rest and rebuild. All the usual rules apply - eat well, stay hydrated and get adequate sleep.
Remember, while dedicating as much time and energy as possible to getting in shape may seem like a good idea, there is a fine line between pushing your limits and pushing yourself too far.

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