Whether you’re new to cardio exercises like running, walking, cycling, and swimming, or you’ve been at it for a while, there’s always something new to learn. Knowing what to expect and how to take care of yourself during cardio sessions can help you get the most out of your workout while minimizing your risk of injury. Here are a few key do’s and don’ts to keep in mind during cardio exercises.
DO start off slowly.
If you’re new to exercising, it’s important to ease into it. Starting with a walking program is a great way to build a foundation without overwhelming your body. It’s easy to injure a muscle or ligament when you’re just getting started, so a gradual increase in intensity is key. Create a weekly workout schedule that allows you to progressively increase your pace, duration, or both each week.
DO research proper form and technique.
When it comes to cardio, form matters. Improper technique can lead to injury, especially with machines like the stationary bike or rowing machine, where form plays a significant role. If you’re unsure, ask trainers at the gym for guidance. Correct form will not only protect your body but also ensure a more effective workout.
DON’T work through the pain.
Pain is your body’s way of telling you that something is wrong. If you feel any aches, strains, or pulls, stop immediately. While muscle soreness is normal after a workout, ignoring sharp or persistent pain can lead to serious injuries that will set you back even further. It’s better to give yourself time to rest than to push through and risk worsening an injury.
DO stretch after each workout.
While stretching before cardio has become a topic of debate, stretching after your workout is still highly recommended. Stretching post-workout helps to relieve muscle tension and maintain flexibility. It’s a great way to cool down and improve muscle recovery.
DON’T get caught up with numbers.
Tracking calories, pace, and time can be useful, but it’s easy to become obsessed with the numbers. This can turn your workout into a numbers game rather than an enjoyable and effective session. Instead of focusing solely on metrics, tune into how your body feels during the workout. The goal should be to feel good and improve your overall well-being, not just to hit a specific number.
DO stay hydrated.
Carrying a water bottle with you during cardio is essential. Even if your gym provides small cups of water, it may not be enough. Staying hydrated during your workout helps prevent dehydration and keeps your energy levels up. Make sure you’re drinking before, during, and after exercise. For a personalized hydration plan, click here to learn more about how much water you should consume during physical activity.
By keeping these simple do’s and don’ts in mind, you can maximize your cardio sessions while staying safe and injury-free. Listening to your body, staying hydrated, and progressing at your own pace are key to making cardio exercises both effective and enjoyable.