How To Advoid Injuries At The Gym

24 Oct

Regardless of whether you’re a gym newbie or have been working out for years, there’s a variety of common mistakes that can lead to injury.

Nobody wants that right? Here are five ways to hurt yourself at the gym, with advice on how to stay injury free.

1. Skipping the warm up. Even if your schedule is tight, don’t skimp on the very important warmup. Easing your way into your workout will gradually increase your heart rate and get the blood flowing into your muscles. Not only does it help make your body feel more prepared to work hard, but it can also prevent pulling a muscle.

2. Doing the same thing every time. While it’s good to get into a routine, this is a great way to get a repetitive stress injury. So alternate between cardio machines, try out different fitness classes and weight machines, and work on cross training. Not only will you help give overused muscles a break, but you’ll have more fun working out too.

3. Doing to Much. Ease into new exercise routines. When strength training, if you’re increasing to a heavier weight, shoot for eight reps instead of 20. If bike riding is new to you, ride at a moderate pace first, and as your body gets used to it, gradually increase your speed. You won’t be able to go to the gym if you end up really sore or with a pulled muscle, so ease up on the gung-ho mindset and increase intensity as you feel ready.

4. Holding onto the treadmill. This can put your body in an unnatural running position, which could end up straining your shoulders or back. If you’re holding on because you’re worried about falling off, then slow down the pace and speed it up as you feel comfortable.

5.  Bouncing while stretching. This is a big no-no since you could be causing micro-trauma to your muscles. As these injuries heal and scar, they can actually make you less flexible, undoing all the work you’ve done. So get into a stretch and stay there to reap the benefits. Stretch to a point where you feel your muscles opening, but you shouldn’t feel any pain.

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4 Responses to “How To Advoid Injuries At The Gym”

  1. selfawakeningyogastudio October 24, 2010 at 4:33 pm #

    Cross training with yoga will also enhance your gym workout by opening tight areas, strengthening and lengthening muscles, and improving overall balance and flexibility.

    • vfare36 October 24, 2010 at 11:40 pm #

      Wow, I should of thought about that being that I do have quite a few girlfriends that really enjoy their Yoga. When they miss it they get really upset. I am going to start working that in with my workout. Thanks so much for sharing that!!!!! Great advice~

  2. vfare36 October 24, 2010 at 11:39 pm #

    Thank u for that~

Trackbacks/Pingbacks

  1. How To Advoid Injuries At The Gym (via Heaven On Earth) « purplejunky - October 24, 2010

    […] Regardless of whether you're a gym newbie or have been working out for years, there's a variety of common mistakes that can lead to injury. Nobody wants that right? Here are five ways to hurt yourself at the gym, with advice on how to stay injury free. 1. Skipping the warm up. Even if your schedule is tight, don't skimp on the very important warmup. Easing your way into your workout will gradually increase your heart rate and get the blood flowin … Read More […]

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