How Wheelchair Users Can Work Out Safely

Wheelchair users can should never feel deterred to exercise commonly. Keeping up your fitness is just not only great in your physical health, but does wonders in your mind as well! Of course, exercising safely is crucial thing, so use our guide as a place to begin for kicking off your fitness journey.

Taking the time to stretch

Taking the time to stretch before and after your workout could be very essential for wheelchair users. It increases your flexibility and reduces your possibilities of sustaining an injury during exercise. Factoring stretching into your morning and evening routines may even provide you with added advantages like reducing muscle tension, increasing your range of movement, increasing blood flow, and increasing your general energy levels.

Types of workouts for wheelchair users

Warming up

As we mentioned before, it’s really essential as a wheelchair user to be sure that you’re stretching and warming up your body properly before exercising. This is very needed when you’re latest to exercising or haven’t participated in physical activity for some time. Be sure to warm up your upper body before you begin understanding with quite a lot of movements and stretches that activate your arms, back, shoulders and neck.

Cardiovascular exercise

Cardiovascular exercise is a terrific physical activity option for wheelchair users, and is needed for keeping your heart and lungs healthy. The aim of cardiovascular exercise is to boost your heart rate enough so that you just’re barely out of breath, but are still capable of hold a conversation.

This can be enough to enhance your overall fitness level. Depending in your current fitness level, it’s possible you’ll want to start out with sessions of 10 minutes, after which construct as much as 20 minute sessions as you progress.

There are many activities for disabled people to take part in that promote cardiovascular fitness. These include assisted swimming, wheelchair sprinting (either in an indoor studio or on an out of doors track) or participating in sports like wheelchair badminton or basketball.

Resistance and strength training

Resistance training for wheelchair users often involves using large rubber bands to offer resistance during quite a lot of movements that strengthen the muscles. Strength training for wheelchair users involves using free weights, and likewise works to strengthen your muscles and improve their performance.

Wheelchair users may often have to give attention to the strength of their upper bodies, for which resistance training is a implausible selection. Take a resistance band and wrap it around a stable object reminiscent of a door or a chunk of heavy gym equipment. By pulling the band towards you and in quite a lot of different directions (reminiscent of pulldowns, shoulder rotations and arm extensions) you’ll be increasing the strength of your muscles in a snug yet difficult way.

To do some strength training, start with a one kilogram or two kilogram dumbbell and gently work your way up in weight as you increase your capability. Start with easy, slow movements that won’t put any unnecessary strain in your joints. Exercises like hammer curls, shoulder presses and shoulder rotations are all good decisions. Three sets of 12 repetitions for every exercise will suffice in increasing your strength and mobility over time.

Safe training for all abilities

Exercise brings many health advantages to every kind of bodies, especially those using wheelchairs. By participating in sport and exercise you’ll be strengthening your muscles and making it easier so that you can perform your day by day tasks. If you’d wish to learn more, get in contact with the expert team here at Bailey Fitness to talk with you about getting your health and fitness journey began.