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]]>Be Weather-Wise
Mother Nature can be unpredictable, so it’s crucial to stay informed about the weather conditions before heading out. Check the forecast and dress accordingly to protect yourself from extreme heat, cold, rain, or strong winds. Wearing appropriate clothing and accessories, such as hats, sunglasses, sunscreen, and insect repellent, can help shield you from the elements.
Stay Hydrated
Whether you’re hiking, running, or engaging in any outdoor activity, hydration is key. Carry a water bottle with you and sip on water frequently to prevent dehydration. For longer workouts or hot climates, consider bringing electrolyte-rich beverages to replenish essential minerals lost through sweat.
Warm Up and Cool Down
Don’t overlook the importance of warming up and cooling down, even when exercising outdoors. Prioritize a dynamic warm-up routine that targets all major muscle groups to prepare your body for the activity ahead. Likewise, finish your workout with a cool-down session, which includes gentle stretches to promote flexibility and prevent muscle soreness.
Buddy Up
Exercising with a friend not only makes the experience more enjoyable but also enhances safety. Choose a workout buddy or join a fitness group to keep each other motivated and provide support. Having someone by your side can also be helpful in case of any unexpected situations or emergencies.
Stay Alert and Be Mindful
When exercising outdoors, it’s crucial to be aware of your surroundings. Stay vigilant of traffic, uneven surfaces, obstacles, and any potential hazards. If you’re using headphones, keep the volume at a level where you can still hear approaching vehicles or people. Being present and mindful of your environment ensures a safer and more enjoyable workout.
Let Someone Know
Inform a friend or family member about your outdoor exercise plans, including your route and estimated time of return. Share your location through a tracking app or device, if possible. This step adds an extra layer of safety and ensures that someone knows where you are in case of an emergency.
Listen to Your Body
Pay attention to your body’s signals and never push yourself beyond your limits. If you experience unusual pain, discomfort, dizziness, or shortness of breath, take a break and seek medical attention if necessary. It’s important to prioritize your well-being and listen to what your body needs.
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]]>The post What to Do When You Fail While Squatting appeared first on yourdailysportfix.com.
]]>First, if you are going for a heavier weight than usual, it’s always a good idea to lift with a spotter, meaning that somebody stands near you and is ready to help you pick up the weight should you fail the lift. Even if you don’t have a gym buddy, you can always ask a stranger at the gym to help spot you, as long as they’re not in the middle of a set of their own.
But if you don’t have a spotter, you can still safely do a heavy squat by setting up the safety pins in the squat rack. That way, when you fail your squat, you can sink further down, letting the barbell rest on the safety pins, and then step out from underneath the bar. It’s very simple and won’t hurt you at all.
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]]>The post How to Roller Skate Safely appeared first on yourdailysportfix.com.
]]>Gear Up
You might feel a little bit silly wearing safety gear out to skate, but it’s better than breaking a bone or getting a concussion, which unfortunately does happen all the time. At the very least, we recommend going out in a helmet, knee pads, and wrist guards.
Get Low
When roller skating, it’s really important to bend your knees and keep your center of gravity low. That way, if you fall, you’ll fall forward onto your (protected) knees instead of onto your tailbone, and you’ll be closer to the floor so your fall won’t be as scary.
Keep Your Core Tight
Roller skating requires a lot of balance and body control, and it’s much easier to do those things when your core is tight. (Bonus pro tip: keep your glutes tight too for even more strength and power.)
(@aashleyskates)Drink Water
Sometimes roller skating can be so fun that hours will pass and you don’t even realize you’ve been squatting and exercising for the past few hours. So don’t forget to drink water to replenish your fluids as you skate! This is a workout, after all.
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]]>The post This 5-Minute Warm-Up Will Make Your Workouts Better (And Safer!) appeared first on yourdailysportfix.com.
]]>Unfortunately, a lot of people don’t warm up because they simply don’t know what to do during a warm-up. So if that’s the case for you, here is a quick and easy five-minute warm-up you can do before any workout to help get you ready.
The Warm-Up
Start with some light cardio exercises to help get your heart rate and body temperature up.
- Jog in place (20 seconds)
- Jumping jacks (20 seconds)
- High knees (20 seconds)
- Butt kicks (20 seconds)
- Half burpees (20 seconds)
Next, move on to dynamic stretches to work on your range of motion. In any warm-up, stretching should be dynamic rather than static because static stretches can actually hamper rather than improve your performance if done before your workout.
- Look side to side
- Neck rolls
- Shoulder rolls backward
- Shoulder rolls forward
- Swing arms out in front of body
- Arm circles in each direction
- Torso twists
- Hip circles
- Leg swings
- Rotate ankles and wrists
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