7 Ways To Stay Safe At The Gym
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The gym offers so much variety when it comes to exercise, it's tempting to jump in and try it all. But, there are some common mistakes exercisers make that may end up hurting more than helping. Learn how to avoid injury and get the most of out your workouts with these simple tips. 1. Don’t Do Too Much Too Soon If you're getting started with exercise, it's tempting to try to make up for lost time by doing everything at once. After all, you want to see results. The problem? You wake up the next morning and realize you need a crane to get out of bed. Some soreness is normal but if you can't function, you went too far. Tips for getting started: 2. Try to Avoid Holding Onto the Treadmill for Dear Life Beginners may need to hold onto the rails at first, but be careful: You risk injuring yourself. Holding on puts your body in an unnatural position that could strain the shoulders. It can also affect posture and reduce the calories burned. Keep in mind that it's not just the treadmill. Avoiding the rails on any machine will help you improve balance, burn more calories and move in a more natural way. 3. Learn Proper Form Using bad form doesn't just compromise your workouts, it also puts your body at risk, possibly leading to pain or injuries. Bad form comes in many shapes and sizes, but a few common mistakes: In general, good form ensures you're getting the most out of each exercise. 4. Take Care With Weights It can be tough choosing the right weights so if you don't have a spotter nearby, it's better to go too light than too heavy. Lifting weights that are too heavy can lead to: 5. Beware Bouncing When You Stretch There are different ways to stretch the body. The most common is static stretching, which involes holding stretches for a period of time to increase flexibility. But, one thing you want to avoid is bouncing while you stretch. When you bounce, you force the muscles beyond their normal range of motion, which can lead to strained muscles or tendons. This is especially true when the muscles are cold and less pliable. To avoid injury: 6. Doing the Same Thing Over and Over If you've been doing the same routine for months or years, you're putting stress on the same muscles, joints and connective tissue every time you exercise. This could lead to an overuse injury as well as burnout and boredom. Some common overuse injuries include tendonitis, shin splints and stress fractures. To avoid overuse injuries: 7. Never Skip Your Workout If you're short on time, you may be tempted to skip the warm up and jump right into your workout. But the warm up is one of the most important parts of your exercise routine. By easing into exercise with light movement, you can gradually raise your heart rate, increase oxygen to the body and increase blood flow to the muscles. Not only will that make the transition to exercise more comfortable, it also prevents injuries by increasing the elasticity of the muscles. Always allow an extra 5-10 minutes before the workout and warm up with a little light cardio. |
