Designed to test your mind, push your limits and challenge your body, functional fitness isn’t just exercise. As a performance-based, endurance-testing training function, it’s a way of life that not only forms your body but can completely change your mindset.

1. WARM-UP!!

Launching straight into an intense workout without warming up your muscles and joints is an easy way to get injured. It might seem like a simple step, but it’s important to remember to ease into your training session. Factor at least 5 minutes of warmup time in before you trained to help minimize the chance of pulling or straining a muscle, getting a sprain, and/or joint injury.

2. FIND YOUR SUPPORT SYSTEM

Be it your coach or a spotting buddy, having someone there to help you stay in top form will also help you to avoid injury. Employing a buddy system, when working out alone or in a group, to assist you on those heavier moves, is best practice and ensures you stay safe.

3. PRACTICE GOOD FORM

One of the keys to injury prevention in fitness is practicing good form. If you get your technique down and move well, your risk of picking up potentially damaging habits reduces. It can also be easy to get caught up in competitiveness or on what others around you are doing, but instead, remain focused on your form. It will enhance your performance in the long run. Some practical advice is to build stability in each movement by performing your reps slowly when performing the “down” part of the movement, and “controlling” when doing the “up” part of the movement.

For ex: if you are squatting, do so with a 4021 tempo (4 seconds down, 0 at the bottom, 2 seconds up, and 1 seconds breather at the top). Use this time for 100’s of reps over a few consistent months of training before speeding up the reps. If you are new to training, follow this protocol and once you have completed 500 or so reps at this tempo, then move to a 30×1 or 20×1 tempo. (3 seconds down, 0 at the bottom, explode(x) up fast, and 1 at the top)

4. MAINTAIN BODY AWARENESS

Yes, fitness is about pushing yourself to the limit. But listening to your body’s limits is also key to preventing injury. Understanding your strengths and weaknesses and learning when to push yourself or pull back will help you scale your training session to best fit your needs.

5. POST WORKOUT RECOVERY

Movement is a big part of ensuring your body can recover. Take the time to ease out of your workout by gradually cooling down. Always take a minimum of five minutes to cool down and stretch out after you’ve finished a workout. Incorporating heat and massage into your recovery is also a great way to loosen up any tightness you may be carrying with you.

If you do sustain an injury or feel the inclining of one coming on, here are a few tips to follow.

Back Pain Breakthrough: https://bit.ly/3vzx3hl