Training

Tips to Avoiding Injury at the Gym

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They say that the bathroom and kitchen are the most dangerous places to be in your home in regards to getting intotips to avoiding injury at the gym an accident. While that is probably true, accidents can really happen just about anywhere. But some places you can help prevent or reduce the chances of injury. It just takes a little planning and preparation.

The gym is one of those places where injuries can occur. Unfortunately most accident or injuries that occur while working out are usually serious with long recovery times. Since our goal is health and fitness, being down and out because of the gym is extremely counter-productive. So let’s do something about that!

Tips to Avoid Injury

  • Warm Up Properly – Get the blood flowing before you really start pushing it. That means do some light cardio at a slow clip for 5 to 10 minutes before you do anything else. Make sure to stretch before and during warm-up sets. If you are just doing a cardio session then stretch before your start and warm-up a full 10 minutes before you increase the intensity.
  • Lighten Up – Way too many people try to lift more than they can. Most of that is ego driven. You either want to lift as much as you did when you were younger, or you want to act as strong as other people actually are. Honestly nobody at the gym cares what you bench. That only happens in high school. So check your ego at the door.
  • Take it Easy – Rome wasn’t built in a day and neither will your body. People often do too much in a single session assuming that more is better. This is especially true after missing time for one reason or another. But excess work can easily lead to overly sore muscles or even overtraining. Understand your limits for recovery and don’t overtax your system.
  • Performing New Exercises – I see this all too often; people try squatting or deadlifting and have no idea how to really do it. If you want to learn new exercises you can look at pictures and watch videos. But when you are the gym to try it then use very light weight to start to ensure safety. Also ask a trainer for a quick example.
  • Slow Down – Repetitions should be done in a slow, controlled manner. Improper form just to lift a weight quickly results in injuries to joints and tendons. Controlling the weight slowly is a better workout anyway.
  • When doing cardio, hold on to the machines and use them properly. Don’t be the person who trips and falls face down on your machine.
  • Stretch Post-Workout – The best way to start recovery and prevent muscle pulls is to stretch out the entire body after a workout. NEVER bounce when you stretch.
  • Stop if it Hurts – If you feel actual twinges of pain then stop your session. Don’t work past the pain or ignore it. Stretch out if you can, pop some aspirin, and ice whatever hurts. The fastest way to make an injury worse is to ignore it and not treat it.

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