Follow these 5 tips:
1. Get in shape for the sport; don't use it to get in shape.
"Athletes condition themselves specifically for the sport," Moffat says. By contrast, weekend warriors use the sport for conditioning, "which can lead to injuries, aches and pains," she says.
2. Follow the 10% rule.
Don't ask more of your body than it can handle. When it comes to your workout, never increase intensity, duration or frequency by more than 10%.
For example, if you normally work out for one hour a day, five days a week (five hours total), and you want to do more, you should add only 30 extra minutes of exercise that week.
3. Do a proper warm-up.
"Nobody would literally walk out the door and start sprinting," Moffat says. "You walk, then jog, then run."
Five to 10 minutes is usually plenty for a warm-up, depending on the activity. If you're just doing light weight lifting, you can go slowly and ease into it, she says. But if you're doing heavier resistance training, you need a longer warm-up.
4. Increase range of motion.
To stretch or not to stretch? To keep normal range of motion and elongate the muscle, stretching is key to prevent common sports injuries, particularly after your workout.
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