The gym can provide much in the way of variety when it comes to taking exercise. Most of these are now hi-tech centers that cater for every conceivable muscle on the human body. With so much choice available it can be tempting to jump right in and try everything. However, there are some common mistakes that could easily lead to an injury, rather than improving your fitness.
Reading this blog post will help you to learn how to lower the risk of injury and get the most out of your gym workout.
1. Skipping the Warm Up
Fitting the gym into today’s busier lifestyles isn’t always easy. Many of them are in out-of-town type locations, which invariably require an element of traveling to get to. Whilst this is fine in so much as they tend to be larger and offer an increased number of facilities, the combination of their location and the already mentioned busy lifestyles can cause issues.
The problem occurs when people who are a little short for time decide to jump straight into their respective exercise program. This will mean that they have skipped one vital aspect of their training, the warm-up element.
Elasticity in the muscles is built up by a gradual warming up of different parts of the body. Normally this routine should only take 5 or 10 minutes. These vital few minutes will help to get the blood pumping around the body, increasing the breathing rate at the same time.
All of the above can be summed up in one question. When was the last time you saw a premier league football player come on as a substitute without having already warmed up? The answer to this is of course, never. This is exactly why the same applies to your gym sessions.
If you are genuinely short of time and need to squeeze a 40-minute session, plus warm-up into 35 minutes then it is far better to skip the last 10 minutes of your program to allow for a proper warm-up routine.
2. Too Much Too Soon
Regular gym users accept that there will be an element of soreness for a day or so immediately after a good workout. Put simply, this is just your body’s way of telling you that it has been worked hard.
This sensation referred to above is quite normal and should start to gradually lessen. However, if the next day after a gym session it feels like you need a crane to help lift you out of bed then the chances are that you went too far.
For some people being at a gym is the equivalent of a child being in a sweet-shop. There is so much to see and touch that often the temptation gets the better of them. Of course, in a sweet shop, it is normally mum or an older sibling that will issue a verbal warning; however, in a gym, there isn’t this safety net to protect you. Adopting the following into your routines might help to avoid stiffness and injuries caused by doing too much too soon:
- 10 – 20 minutes of cardio, gently adding to the time as your body gets used to things
- When lifting weights, start with 6 – 8 exercises and carry out 1 set of 8 – 10 reps for the first week
- Rest, if you are feeling tight or sore just add an extra day or two of rest before returning to the gym
There might only be two areas covered during this blog post; however, these represent two easiest and quickest ways to pick up an injury at the gym. By taking on board the information you will be able to enjoy those workout sessions and achieve your training goals without having to skip sessions due to collecting an unnecessary injury.