Getting Fit {Ergonomically}
It’s spring time, and many of us are feeling the itch to get fit. Whether you want to shed those extra holiday pounds or you just need to get back in shape, there is definitely a right way and a wrong way to get started.
Don’t
- Skip warm-ups and cool-down’s
- Run as far as you possibly can on the first day
- Randomly work out 5 times one week and 1 time the following week
- Do anything that hurts (beyond the healthy burn)
Do
Warm up and cool down. Getting your body physically warmed up is crucial in not pulling muscles. A proper cool-down is just as important so that your body knows you’re winding down. Good stretching that doesn’t over-extend your joints or muscles will aid in keeping you limber and able to exercise.- Rather than pushing your limits, ease your way in to a good work-out. Experts recommend 30-40 minutes of cardio, so build up to that over a few weeks so you don’t stress your body.
- Your body will thank you for a good routine. Working out every day this week and none next week will not yield good results. Rather, set a reasonable goal or 3-4 times a week, being flexible as your schedule changes. It may end up being 4 times one week and 2 another, but aim for somewhere in the middle.
- A good, healthy burn in your muscles as you work out is great, but actual pain anywhere is never a good sign. Be especially mindful of your neck, knees, shoulders, wrists, and all muscles. It’s far too easy to strain or pull them, so make sure you really invest time in a good warm-up and cool-down, as we discussed. Also, just like you practice good office ergonomics to avoid repetitive strain injuries, never bend, cock, or angle your body in a weird position that causes pain. It’s impossible to avoid bending your wrists in a push-up, for example, but be careful what you choose to do if you have had injuries or currently have sensitive areas. Also, be careful not to pull on your neck as you work your abs during sit-ups or crunches. Many moves can be modified to help you avoid injury.
Being careful to modify or plan a work-out to avoid injury will help you get in far better shape, both physically and ergonomically. Just like at work, there are ergonomic principles that should be followed, such as not putting strain on your neck or wrists. Take the time to think it through and save yourself the pain.