Fitness Tips from Fitness 2J2: How to (hopefully) avoid injury
- Joel Pedersen | February 24, 2015
Shout out to Black Lake First Nation, over 750 youth and adults participated in the 41 sessions including the community fun run & walk last month. Jackie Robillard, Gerald MacDonald and Luke Symons assisted with the week of Functional Fitness programming. Supported by NSCRD, Transwest Air, RCMP, SAS.
Sometimes injuries happen during sport, recreation and just walking down the stairs. Bruises, bumps, scars, general ouches, most of us have had them at some point, maybe even this week. So what can be done to help us to stay healthy and injury free?
While injuries will always happen, we can lessen the blow by taking some simple precautions. The following is a list of seven steps to put the odds in your favor of staying free of injury.
1. Stretching prior-to and after training - Stretching should always be done to keep the body limber and loose. 10-15 minutes, twice daily, of full body stretching should be enough.
2. Proper nutrition & supplementation - Some people treat their animals better than they do themselves. Proper nutrition and supplementation is important for all of us on the go.
3. Drink 8 glasses of water (8 ounces each) per day. Your body is made up of more than 70% water. Drinking pop, energy drinks, coffee and other dehydrants will not replenish the proper hydration our body needs. Many injuries and potentially life-threatening diseases can be attributed to even a 1% or more decrease in ones hydration levels.
4. Eat 5-6 meals a day with the proper calories to fuel your body for peak performance both in your training and in your life. Eating small healthy meals makes it much easier for your body to metabolize. Some bannock and raisins to help keep your energy constant, not chips and candy.
5. Get the correct information on applying training principles and programming. Find a resource that you trust, there are lots of open source info on the Internet and blogs. A coach, or teacher, personal trainer or fitness leader, and ask them for help when designing a fitness and exercise program.
6. Sleep 8-10 hours a night based on your training loads, for some of us this is not always possible. Realize that your immune system kicks into high gear when you are asleep. This is when your body receives the real results and gains that you are looking for. You are not going to find that gaming or watching TV all night.
7. Always work on developing your mental strength. It is the inner strength that at times is what brings that balance into our life that we require. Ask any wise elder and they will tell you what it was like, their stories can be a step for you in the right direction. Making the proper investments into the development of your education, and your mental attitude is the best investment that you can make toward your personal fitness and living your healthy lifestyle.
February Fitness 2J2 is continuing with Functional Fitness sessions here in Saskatoon at St.Mary’s health and wellness center in Pleasant Hill. Still no-cost except for some dedication and sweat, open to all levels. 3-2-1-Go!