Warming up is extremely crucial before starting off in any sport. The warm-up session should last between 10-15 minutes at the least. Warm-ups could start with a simple walk or jog, gradually upping the pace of the exercise to pump more blood through your muscles. Make sure to stretch the muscles that will be most often used in the sport.
It is important to not go full force into any sport or exercise routine that have just been picked up. Follow the simple 10% rule. Do not exceed the intensity of the training immediately after initiation but instead, start slow and increase the intensity of the sport or exercise by 10% every week.
A key issue that most athletes are aware of yet refuse to acknowledge is hydration. Hydration is one of the key things in sport that all athletes have to do in order to prevent dehydration that can lead to further injuries, or make oneself more susceptible to illness after exercising.
Having proper basic equipment such as good running shoes, knee, ankle and the other forms of guards is important as well. It is important to get proper fitting shoes for sports that require running because of the intense exertion on the feet. The sporting guards will also protect the vital areas from sustaining injuries easily. It is advisable for those with weak knees, back or ankles to don on braces or support equipment while exercising as well to prevent worsening of the muscles.
Last but not least, do not forget to cool down after a round of exercise or sporting fun. It is important to have a minimum of 10 minutes of cool-down exercises. This helps to reduce the soreness in muscles by removing the toxic waste that has built up in the muscles from intense usage.