So you’ve taken the plunge to join a gym and get back in shape, which is great!
But, like many new gym-goers, you know what you want to achieve, but you want the results as fast as humanly possible.
So to make up for lost time, you jump straight in and try everything you can at once.
Bad idea.
The problem with this is that not only are you flying blind, but you open yourself up to all sorts of gym injuries, causing yourself more harm than good.
And when an accident does happen, you could put yourself out of action for a long time, setting yourself back even further, if nor sustaining permanent damage.
You’re looking to improve your health, not make it worse!
So if you want to learn how to train more safely and effectively, this is the guide to give you all the preparation you need to minimize the risk of injury and maximize your results.
Common Gym Injuries
Many commercial gyms are designed with your health and safety in mind and will have staff members on hand if ever there are any problems.
But ultimately you are the one in charge of your safety, so proper awareness and preparation is key to preventing common accidents at the gym such as:
- Muscle strain
- Ligament sprain
- Falling/slipping
- Joint dislocation
- Bone fractures
- Cuts and bruises
- Dehydration
These types of injuries can happen to anyone at any time in the gym, even those who’ve been going for years.
Just look around and you’ll see all kinds of potential hazards.
So now we’ll take a look at how you can avoid them and work out safely and effectively.
Warming Up
This one ought to be common knowledge.
Imagine getting in the gym, heading straight to the rack, and lifting 80 kilograms without warming up first.
You certainly won’t get very far and will most definitely get hurt.
When you’re short on time it can be tempting to skip the warmup, but you really shouldn’t.
It’s one of the most important aspects of your workout!
A proper warmup gets your heart rate up to increase oxygen intake and blood flow to the muscles.
It also loosens up the joints, mobility, elasticity of the muscles, and prepares your body for exercise.
The best way to warm up is with some light cardio for about five to 10 minutes.
You can do this with a treadmill, bike, rower, cross trainer, skipping, or hitting the heavy bag.
Don’t do Too Much Too Soon
You might think spending half a day in the gym, hitting every machine and every muscle will get you faster results.
Well, it won’t. In fact, it’s more likely to have the opposite effect.
For starters, you’re going to overwork your body and burn yourself out, if not sustain an injury in the process.
And when you do, it’ll slam the breaks on any progress and might even put you off exercising ever again!
The key is to start small and light.
Remember that health and fitness are achieved over time with gradual progression.
So ease into the exercises before pushing yourself too hard.
You’re looking to build a solid foundation by preparing your body to take on a little more each time to grow.
Bad Form
Using bad form is one of the biggest culprits in causing a workout injury.
That’s because you’re not only compromising your training effectiveness, but you’re also putting your body in a vulnerable position during execution.
Some common form mistakes include things like arching your back, rounding your shoulders, poor foot placement, or not engaging your core.
Many newbies don’t know how to perform exercises correctly and will learn through watching others.
The problem with this is that they can’t see all the minor adjustments required for good form, such as a tight core or proper shoulder position.
Or the person they’re copying has bad form themselves!
To execute good form, especially in preventing injury while lifting weights, it’s best to learn from an instructor or personal trainer.
They will show you exactly how to do each exercise properly and help you correct any mistakes.
This gives you the fundamentals and know-how to exercise with confidence.
Then when you do go at it alone, take a partner to spot you, and make use of the mirrors to ensure your form is good throughout every rep.
Cool Down
When you’ve completed your workout, take five to 10 minutes to cool down with some light cardio.
This helps bring your heart rate and blood flow back to normal.
Following this, be sure to stretch out the muscles you’ve worked.
With all the contractions, they’re going to be quite tight and full of blood.
Proper stretching allows the muscle fibers to relax and lengthen, letting blood flow through and prepare them for recovery.
The last thing you want is to leave the gym with tight muscles, then as you go to pick up your bag you throw your back out!
Injury Recovery
Even though you fully prepared and took all precautions, it’s still possible to sustain an injury.
So it’s important to recognize it and take the right steps to recovery as soon as possible.
If you do injure yourself, stop the exercise and allow your body to rest.
Use ice or a bandage to minimize swelling and refrain from exercising that body part.
To aid the healing process further, it’s better to remain lightly active rather than lay about, so long as it doesn’t affect the injury.
You can also try various supplements that can help lower inflammation and speed up recovery, allowing you to get back to the gym faster.
If you’d like to learn more about these types of supplements click this link for more information.
Plan, Prepare, and Prevent
Starting out in the gym can be a daunting prospect without the risk of gym injuries.
But don’t let it put you off the idea.
After all, exercise will help strengthen your body over time so that you’re much less likely to be injured at all.
Just remember to take advice from the professionals and build a plan of what you want to achieve from your routine.
Prepare yourself too so that you know how to perform each exercise correctly and prevent a possible workout injury.
Before you know it you’ll be confidently strolling into the gym, hitting your targets, and achieving results safely and efficiently.
Then others will be asking you for advice on more effective training.
If you found this article useful, why not check out some of our others here and further expand your fitness knowledge.