Injuries are the curse of sportsmen and women around the world.
Whether it is a sprained ankle or a serious leg break, there is nothing more frustrating than watching your team-mates from the sidelines because of injury.
Some are unpreventable, but other injuries can be avoided by following a few simple steps.
This is not a comprehensive guide by all means – always seek immediate medical attention for serious injuries.
Warming up and cooling down before and after every training session and competition helps to increase blood flow around the body.
This means the muscles and tissues can move with more freedom and are less prone to wear and tear.
There are four main areas to work on:
If you are unlucky enough to get injured, here are some basic procedures to help minimise damage.
Muscle strains and tears: Put a bag of crushed ice or cold pack on the injury as soon as possible.
The cold pack should be kept on the injury for 10-15 minutes, and then taken off for 10-15 minutes.
This procedure should be repeated until the swelling begins to decrease.
Raising the injured part of your body while applying ice also helps recovery.
If you are at all worried about an injury to yourself or others, make sure you seek professional medical help, either through your doctor or hospital.
If you’re new to the gym scene and the thought of lifting weights or running on a treadmill doesn’t get you in a sweat, then all the complicated words that go with exercise probably will.
However, with a little bit of explanation, all the jargon will become that much more clearer.
These are the muscles in your stomach. If someone has a well developed mid-region they are said to have a “six-pack”.
Training which requires plenty of oxygen. It works your body’s muscles which increases your heart rate and strengthens the heart and lungs.
Training which uses movements which require very little oxygen. These are quick explosive actions which last a short space of time such as sprinting.
The power of moving the limbs quickly and easily; nimbleness; activity; quickness of motion; as, strength and agility of body.
Training, such as aerobics, running or cycling, that strengthens the heart and the blood vessels and helps to build up your general fitness.
A form of light training or stretching which allows your body to gradually slow down after exercise.
A liquid which is produced in muscles as a result of anaerobic training. It slows down the body if it builds up too much.
The muscles in your chest which allow you to push your arms forward. Familiarly called the pecs.
A fixed number of repetitions. For example, eight repetitions of a bicep or tricep curl may make one set.
These are the largest muscles in the back and neck that draw the head backwards and rotate the scapula.
The maximum amount of oxygen a person can use in a one minute work out. A high V02 max makes the body more efficient for performance.
This is preparation time before the proper work out begins. This may include light jogging to get the blood flowing through the muscles.