Calorie and Energy Expenditure Information
Exercise Guidelines to Reduce Injury Risk
Warm-Ups and Cool-Downs Help to Protect Muscles, Tendons, Joints, Ligaments and Bones from Strain
Healthy Exercise Program - Stretching Exercises During Warming Up and Cooling Down
Guidelines to Reduce Exercise Injuries

Calories Information - Calories In Food
Exercise Advice For Calorie-Burning - Calories Burned by Exercise

Exercise Guidelines to Reduce Injury Risk

Reducing Injury During Exercise

Here are a few tips to help you reduce the risk of injuries while exercising.

Injuries from Muscle or Joint Strain

The most common cause of injury from exercise is sudden stress or overload on a muscle, tendon, joint or ligament, leading to muscle-strain or muscle-tear. Luckily, most pulled muscles and other similar strains are preventable.

Injuries from Repeated Stress on Parts of the Body

Over-use of certain muscles and joints can cause injury (eg. tennis elbow). Crosstraining workouts can help prevent this type of fitness injury.

Importance of Warm-Up Exercises

The Number one rule to prevent exercise injuries is warm up before you start exercising! A warm-up routine is essential to prepare muscles, tendons and joints for more vigorous activity, whether your intended workout involves cardio-aerobic or strength-training exercises.

Guide to a Mini-Warm-Up Routine

A good warming up program should involve at least 15 minutes of continuous activity using the large muscles (thighs, lats, pecs etc.). A warm-up plan should include stretching and gentle rhythmical movements involving (eg) upper/lower thighs, groin, calves, chest, shoulders and back. This helps to re-distribute blood flow to a variety of muscle-groups and individual muscles. Point is, after being warmed-up and lightly exercised, muscles, tendons and joints are more flexible and function more efficiently. Bottom line advice: a combination of gentle stretching and moving of the main muscle groups improves performance and reduces the risk of injury.

Importance of Cool-Down Exercises

In order to reduce muscle soreness after vigorous activity, and also to reduce the risk of injury, it's advisable to perform a few cooling-down exercises after your workout. A cool-down routine should involve similar stretching and gentle aerobic activity for 5-10 minutes after you finish your fitness program or sports activity.

Improve General Fitness to Reduce Risk of Injury

Your overall fitness level, meaning cardiovascular fitness (to improve breathing and general muscular fitness) and resistance-training fitness to maintain muscle-strength, bone-strength, body balance and posture is also related to reduced risk of exercise injuries. The better your total body fitness and condition, (respiratory function, muscles, ligaments, tendons, joints and bones) the more able you are to exercise and increase your performance without suffering injury.

Sources include:
- President's Council on Physical Fitness and Sports
- U.S. Department of Health and Human Services
- Centers for Disease Control and Prevention

Back to Calorie-Burning Exercise

Back to Top

Energy Expenditure and Calorie-Burning

Exercise Advice to Burn Calories - Activity Calorie Calculators - Aerobic Exercise Advice - Anaerobic Exercise - Basal Metabolic Rate - Best Exercise During Pregnancy - Best Exercise Advice - Best Exercise for Weight Loss - Best Exercises - Best Time to Exercise - Body Composition and Fitness - Calories and Exercise - Energy Burned by Exercise - Walking - Calories Burned Jogging - Running - Calories Burned Treadmill - Biking - Elliptical Trainers - Calories Burned Pilates - Cardio Exercise Health Benefits - Exercise Equipment Review - Exercise Intensity Advice - Exercise Program 60 Min - Exercise for Bigger Muscles - Exercise Programs to Burn Fat - Exercise to Build Muscle - Exercise for Flat Stomach - Exercise to Lose Body Fat - Exercise to Lose Weight - Exercise Workout Advice - Exercise to Raise Metabolic Rate - Exercise Program for Obesity - Exercise Workouts to Reduce Weight - Fitness Health Guide - Fitness Guidelines - Fitness Workout Guide - Exercise Heart Rate Advice - How Long to Exercise - How Many Calories to Burn in Training - How Often to Exercise - Strength-Training Benefits

Food Energy Information

Calorie Content of Food - Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Children - Calorie Needs for Teenagers - Calorie Intake per Day - Calorie Intake and Age - Calorie Intake/ Expenditure - Calories in One Pound of Body Fat - Weight Loss Diets - Weight Loss and Calories - Calorie-Counting to Lose Weight - Calories Needed to Lose Weight - Calories and Weight Control provides general information about how to burn calories, how to get fit, and how to achieve your weight loss goals through training workouts. Copyright 2002-2018. All rights reserved.