Do you have a weekly routine to help you stay in shape year round? Every great workout should accompany safety. According to a report by the University of North Carolina at Chapel Hill’s National Center for Catastrophic Sports Injury, it’s no surprise that cheerleading has acquired an infamous reputation for being the most dangerous sport for women, accounting for 65.1 percent of all catastrophic injuries for high school women. And while these percentages are hard to swallow, there are some things that can be done to beat the stats. Here are a few great steps to help jumpstart a cheerleader or dancer to kick health promotion and fitness into high gear. Ready… OK!

Step One: The Warm Up is the Core Value of Strength Training
One of the best methods to prevent injuries is to warm up with some form of light cardiovascular exercise with incorporated stretches before and after every time you work out. Be sure that you try to include as many variations as possible so you can have full range of motion once you continue on with other forms of exercise. These techniques warm up your muscles and increase your range of motion while simultaneously increasing your heart rate and blood flow. A sufficient workout that really warms up your muscles lasts roughly 15-20 minutes. This warm up can also include a brisk jog or jumping rope.

Step Two: Pump Your Cardio
Burning more calories is directly related to how much time you allot to cardiovascular activity. So whether you want to get back into shape or maintain your current stamina, cardio is a necessity to your overall health, especially when it comes to exerting activities like dancing or cheerleading. Where or when do you think it’s best to work out? The great part is that the options are yours! Go for a run or a swim in the morning, take an organized class a few times a week at your local gym or simply go through your cheerleading or dance routine a few times at home or with your teammates to get your heart pumping while simultaneously improving your rhythm and timing.

Step Three: Know Your Limits
With every good training program, there is a good cool down. The only person who knows your body the best is you! Therefore, it is of the utmost importance to listen to what your body needs. If you feel lightheaded or dizzy, sit down, take a break and try to rehydrate yourself. Dehydration is more dangerous than you think, especially outside during a competition or even in the middle of your workout. So keep yourself hydrated by drinking plenty of water. A proper cool down will also decrease any post-workout muscle aches or stiffness. So after that long hard workout, cool down your muscles to a normalized state and bring your heart rate down with various light stretching. Make sure not to take shortcuts, especially during this cold winter weather. Above all, the most important thing when organizing your workout routine is to incorporate activities you love because it will keep you motivated throughout your entire regimen. If you follow these simple steps for a healthy rigorous workout, you will be able to maintain a successful weekly routine!