What To Do If You Get Injured When You Workout HARD


Finding the right high-intensity workout to fit your individual needs and goals can have many advantages. This type of fitness training can be beneficial for your cardiovascular system, lungs, and metabolism, while giving you an extra boost of endorphins in a short period of time. A high intensity workout is also a great way to fit in impactful exercise if you have a busy lifestyle and limited time to spare throughout the day. However, you should also note that this type of vigorous exercise can increase your risk of injury if done incorrectly or if you start off training too hard, too soon. Staying injury-free can be easier if you take the right steps to ensure that you are finding the right workout for you and your body. The key is listening to your body and getting the right advice from trained professionals to better understand your limits. Here are some tips to help you achieve your goals while staying healthy and injury free.

exercises personal trainer

Seek Advice from Trained Fitness Experts

Everyone wants to feel good about themselves and have a healthy body, but not everyone has the background, experience, or knowledge when it comes to how to exercise safely and effectively. Put it this way; you bring your vehicle to a mechanic to be maintained or fixed, your computer to a repair technician, your pet to professional trainer to be trained… I think you get the point. It’s best to seek the help and guidance of professionals in the health and wellness industry. 

A good coach will understand that everyone has different needs and can put together a support team of other professionals if needed. Fitness trainers, nutritionists, and sometimes even physical therapists and psychologists may be consulted to provide you with the best support and knowledge to stay injury free and healthy while attaining your goals.

Fitness professionals will help you achieve your goals by understanding your present limitations or challenges, listening to what you want to achieve, and putting together a plan based on what will work best for you when starting out and for the long run. The right experts will also keep you on track by providing motivation and inspiring discipline throughout the entire process. 

exercises personal trainer

Make Sure You Do a Proper Warm-Up and Cool-Down

Adding a proper warm-up and cool-down to your workout may add a little extra time to your exercise routine but will also reduce stress on your heart and muscles. Warming up helps prepare your body for aerobic exercise by increasing your body temperature, getting the blood flowing to your muscles and revving up your cardiovascular system. This will reduce your risk of experiencing muscle soreness and serious injuries. A good warm-up will also prepare your body and mind to get the most out of your workout. A good warm up usually takes 5-10 minutes, depending on your needs and scheduled workout plan.

Cooling down after your workout will allow your heart rate, blood pressure and temperature to return to normal levels. A cool down can last for 3- 10 minutes and is usually a variation of stretches or gentle movements you did during your workout


Finding the Right Amount of Exertion 

Learning how to gage exertion levels and knowing how hard your body is working is important for staying injury free. Finding a level of exercise where you are breathing heavy, but still able to converse with someone next to you is the general rule of thumb when it comes to monitoring exertion with your breath. This will not only keep you safe physiologically but will help you avoid fatigue and inflammation in the muscles and joints that can lead to damage from training sessions.

You may also want to consider self-testing when exercising at higher intensities. You can do this with a post-exercise assessment questionnaire. This gauging system will help you determine what intensity of workout is right for you at the moment and help you determine when to kick it up a notch.

The easiest way to know if you are ready to step up the intensity level of workout is through the Complete CT-50 Body Transformation System. This system was developed with an ultimate workout plan and includes high intensity workouts and fitness advice designed by an expert strength coach.

High Intensity Interval Training

It’s All About Adaptation and Listening to Your Body

Many people think that if a workout makes you breathe heavy or if it feels like your heart rate is going up, that it must not be good for your body. This is simply not true, however staying injury-free is being aware of your body’s warning signs and signals to be able to adapting accordingly. Even if you have a mild exertion, listen to the signals from the brain and muscles so that you can be in control of what happens next. You may not realize it now but by listening in this way, you will lower your chances of getting injured significantly. If you are not sure of what the warning signs may look or feel like, ask your doctor, coach or trainer for advice in taking this precaution.

Working out at a high intensity can have many benefits. The key to staying safe during physical activities at high intensity is to pay close attention to the way your body feels and to stop if you are noticing any red flags. Doing a brief post-workout assessment and starting out at a lower intensity before moving on to the next level of perceived difficulty will help you better understand your limitations and growth. 

Ensuring that your muscles are warmed up adequately will also decrease your risk of injuries. Allowing some extra time at the end of your session to do a brief cool down will allow your breathing and heart rate to return to normal gradually and safely. Additionally, adding some light stretching during your cool down can help decrease muscle soreness and increase your flexibility.

Working out with someone else, either a friend, partner or a mentor/coach can not only be enjoyable and motivating but can also act as a safety guide. 

Finally, if you follow these guidelines, listen to your body, and take preventative measures against injury, there is no reason why you won’t achieve your fitness goals while staying safe.

Low Impact High Result Workout