Exercise offers the body many benefits. You burn off excess energy and calories, produce healthy endorphins, and prime the system for better mood and sleep. 

However, excessive cardio could cause problems for some people, making some health conditions worse. It's essential to understand what your system can handle and protect yourself from serious issues. 

So, before you head off to practice for the day, check on certain factors. You could enjoy your workout and avoid medical complications by taking these measures. 

Be aware of the following things the next time you head out to meet your teammates.

Check Your Glucose Levels

According to the American Diabetic Association, physical exertion could lower your blood sugar for up to 24 hours post-workout because the body relies on glucose to exert energy. 

As you push yourself on the field, your systems must burn off sugar, impacting your insulin levels. This fact proves critical for anyone headed out to the exercise, whether you have diabetes or not. 

If you're prone to dips in sugar, wear a continuous glucose monitor. This device consistently provides data on how your body is doing. 

Note your sugar numbers 30 minutes before starting your routine. If it's lower than 100 mg/dL, the ADA recommends boosting your carbohydrate levels before exercising. 

Once you get started, regularly check to see how your body reacts to the activity.

Evaluate Your Physical Condition

Are you prone to muscle soreness? Do you feel constantly tweaking something when you're out on the field? 

Take a second to reflect on your physical status before joining your team for practice. Know your weak areas. Perhaps it's a knee or back. If it's feeling achy or feeble, you may need to sit out, use a brace or take an over-the-counter medicine.

In addition, make an appointment with your physician to discuss any concerns. The doctor should assess your problem, determining whether you should pull back from specific drills. 

Request a list of particular stretches and warm-ups to avoid injury. During practice, pay attention to how these areas feel. Stop if you think you've gone too far.

Know Your Heart Rate

Is your heart capable of handling the intensity? Do you struggle with blood pressure troubles? Use a cuff to take a reading at home, ensuring you do not have hypertension. 

Normal blood pressure is typically lower than 120/80. Speak with medical professionals if you find yourself testing higher. If it's okay to exercise, get started, paying attention to how your heart feels. 

When you elevate your heart rate, your body burns fat and carbohydrates. These calorie busters are the main reason many people hit the field or gym. 

To see if you're reaching your target, pay attention to how the rate changes during exercise. A heart rate monitor lets you know if you get to your desired range.

Consider Your Hydration Levels

Increased movement pulls water from the body. If you start dehydrated, your system is strained from the start. While you cannot use a machine to know a level, contemplate your habits and observe behaviors. 

The Mayo Clinic website on dehydration notes that adults may need more fluids if they suffer from the following symptoms: chronic exhaustion, desire to constantly drink, darker urine, and feeling faint or dizzy.

If you are plagued with these conditions, grab some water and electrolytes before running across the field. Drink up to 100 ounces a day of non-caffeinated fluids, and be sure to consume plenty of water while exercising. If you start to feel woozy, sit out for a bit.


Practicing with a team offers numerous benefits, from spending time with friends to releasing pent-up energy. However, before going out, it's essential to understand your health. 

Be aware of your blood pressure, sugar levels, and hydration status. Furthermore, remain mindful of any potential physical setbacks, compensating for them as necessary. 

Take care of yourself before, during, and after to ensure you reap the superior rewards.


Low price, available in multiple styles and colors!