Training Tips For Preventing Gym Injuries
The gym can be a place where you build stronger muscles but it can also be the place where you hurt your body quite seriously
. There are injuries that can be dealt with before they occur by simply placing preventive measures in place.If your gym doesn't have some safety rules and regulations that every member must abide by, then probably the first preventive measure you can take is signing up for a different gym al together. Your gym should have the basic safety and precautionary steps that will go a long way in preventing injuries. Here are some of the basic steps that you can do to prevent yourself from getting injured.
1. Always warm up before you start working out
This is as basic as it can get though many people surprisingly enough don't warm up. It increases your metabolism hence gears your body into energy production mode. Your joints also get lubricated while you're warming up so there's more flexibility and ease in the movement of your joints at the time of the actual workout. By not warming up, your body first of all hasn't produced enough energy to last you through the workout and your body may end up strained as its running on very little energy. Lack of lubrication may cause you to snap a joint.
2. Stretching
This allows your muscles to elongate and become more flexible. Exercising when your muscles aren't flexible enough may lead you to strain them. Extra pressure is placed on your ligaments and joints which could've been avoided simply by taking a few minutes before you start your workouts and also in between sets. The latter ensures that your body gets rid of the lactic acid that has accumulated due to the exercises you did and also ensures that fresh new nutrients are transported to the muscles.
3. Strike a perfect balance as you lift weights
Your body should be balanced when you're lifting weights. By leaning on one part of your body especially your back, you'll end up with lower back pains among all sorts of pains and sores. When doing squats for example, your knees tend to be locked, you should avoid this at all costs. In fact, I'd suggest that you should workout in front of a mirror so that you can notice the slightest imbalance. This also applies when doing presses especially the military press and also when doing curls.
4. Overtraining
This is one of leading causes of injury in the gym. There's a huge difference between pushing yourself to work harder and pushing yourself over the cliff. First and foremost, if you go to the gym every day of the week, you're just a classic example of someone who over trains. You should never workout for more than two consecutive days unless of cause you want your body to be sore for the next 2 weeks!
If you've never done weights, starting with 20 kg barbells is just plain and simply overdoing it. Start with what your body can handle then gradually progress to bigger things both in terms of exercises and weights.
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