Nothing puts big fitness ambitions on hold like an injury. Don’t take the risk. Body Machine Fitness is all about safer ways to get strong. Here are our trainers’ top tips for injury prevention:
Warm It Up and Cool It Down
Injury prevention starts before your workout begins. A warm up is called so for a reason: it warms up your body temperature and increases your heart rate, so blood starts to flow to your muscles—dynamic warmups like arm circles and leg swings prime muscles, joints, and tendons to perform safely. Static stretching to cool down reduces inflammation, helping to prevent soreness and injury.
Master Proper Form
How many times have you tweaked your neck tossing and turning in the night? Even the simplest movements present an injury risk if you aren’t practicing proper form. You’re in class to tone your muscles, not strain them. If you’re new to BMF and aren’t sure if you have the correct form, ask your trainer for help. They will be more than happy to assist! Proper form will help you maximize your session and minimize your risk of strain.
Mix Up Your Routine
Repeating the same movements day after day without time to recover can compromise your form and lead to injury. Mixing it up in the weight room not only keeps things spicy–it also keeps you safe. Moving in a different way every day makes for more balanced muscles, reducing the risk of injury. BMF trainers NEVER repeat workouts, so our members stay safe and never plateau.
Hit Your Hydration Goals
Drink up! And we’re not just talking during class. Proper hydration around the clock is crucial to lubricate your joints and fuel your workouts. Start sipping seriously two hours before your workout, shooting for 16- 24 ounces of water. Around twenty minutes before your group fitness class in Plano or Fort Worth, aim for a few more.
Don’t Forget to Feed the Machine
You know what they say–a protein bar a day keeps the orthopedic surgeon away! Eating a nutrient-dense diet helps your body build a strong defense against muscle tears and optimizes your recovery so you can rock your next sweat session.
The American Council on Exercise (ACE) advises comsuming this macronutrient mix after a workout:
- 15 – 25 grams of protein and
- 1-2 grams of carbs
- per 2.2 pounds of body weight per hour of high-intensity exercise.
So, if you weigh 150 pounds and take any 45-minute BMF class, you should aim for roughly 15 to 20 grams of protein and between 55 and 120 grams of carbs.
Get Stronger, Safer
Remember, injuries are complex and have many causes. Though there is no way to prevent injuries completely, Body Machine Fitness prioritizes warming up, cooling down, and switching up workouts so our members can work toward their goals sustainably.
New to our group fitness classes in Ft. Worth and Plano? Your first session is on us!