The road to long-term fitness requires self-discipline and an unwavering commitment. While these are essential, it is even more important to ensure maximum safety at all times during workouts. This way, you can make significant progress on your fitness journey without worrying about any gym injuries. Doing this is even more crucial as research reveals that 23.2% of adults in the US have had a gym-related injury at least once in their lifetime. You can stay safe by incorporating these tips into your routine.
1. Warm up properly
A proper warm-up is beneficial for your muscles, creating the required warmth or heat needed for the muscles to ‘wake up’ to intense physical activity. This step helps relax your muscles and boosts circulation to enhance the workout session. Your muscles are usually taut before exercise, making jumping into an intense workout risky as you can easily strain your muscles or get injured. You can warm up by jogging, walking briskly, or doing light cardio to get your muscles flexible with increased blood flow.
Contrary to popular belief, stretching isn’t the only effective way to warm up, as doing the wrong stretches can lead to injuries. Static stretches are not ideal for warm-ups because they increase muscle tension. On the contrary, dynamic movements don’t require holding the body in a tense position for 15 – 30 seconds. Therefore, leg swings, hip circles, and high knee movements are better and more appropriate.
2. Embrace gradual progression
It’s tempting to do more than your body can take when you’re on a mission to lose weight quickly or build muscle mass. That, however, makes you more susceptible to injuries that can take you away from the gym for weeks, months, or your lifetime. Gradual progression does not produce minimal results or outcomes. Rather, it helps your body build the stamina required for more rigorous workouts as you progress in your routine. Strength building takes time, which is why gradual workout progression is crucial. Begin with less strenuous exercises to allow your connective tissues to adapt to the load and strain that physical activity brings. The more you do this, the fewer risks you will have with overexertion, which often leads to injuries.
3. Listen to your body
Pushing through pain and discomfort isn’t always the best way to exercise, even when you want to challenge yourself. That is why it’s always vital to listen to your body, as it has a way of communicating its limitations. Refusing to listen to these signals can increase your injury risks and affect what could have been a positive workout experience. Persistent pain during a workout could mean an issue with your muscles, connective tissues, or bones. Your body may also be signaling an incorrect posture that needs immediate attention. Remember that a healthy body allows a reasonable range of movements and pressure. For example, healthy joints make bending and curling motions non-strenous. However, it is cause for concern when movements you’ve always embarked on begin to cause immense discomfort.
4. Maintain the correct form for each exercise or workout
Every workout has standard body positions to reduce injury risks while enhancing comfort and practicality. That is why jumping into intense workout routines that involve machines can be risky when you have no idea how to use them. For example, gym equipment like the chest press machine requires proper body alignment for best results. Your back must be flat against the bench, with both feet firmly planted on the ground. You will also need to concentrate on elbow positioning to enhance movement. These are necessary or even mandatory if you want the desired outcomes from these workout routines. An incorrect form compromises your body, especially in critical areas like the lower back, shoulders, and neck. Although exercises require great physical effort and are meant for health and fitness purposes, you must also enjoy them. One way to ensure this is to observe correct form during your workouts. If you’re unsure how to begin, you can consult your fitness instructor for the right guidance on the best form to take for each exercise or workout.
5. Cross-train for balance
If you only engage the treadmill and stationary bike when you hit the gym, there is a great possibility that the muscles involved in these exercises are being overused. Cross-training means incorporating a variety of workouts into your regular fitness session. The target is to achieve a well-rounded fitness routine that incorporates different muscles and body parts. It also helps to enhance your overall exercise performance and decreases injury risks.
No matter how much you love to exercise, repetitive workouts can lead to burnout and boredom. Fortunately, cross-training helps prevent that from happening. So, the next time you hit the gym, remember to engage in a mix of cardio workouts, strength training, flexibility and mobility, and high-intensity interval training. Fitness trainers say cross-training boosts quicker muscle recovery than if you are engaged in repetitive workouts. More importantly, it makes your body more adaptable to a wide range of activities.
6. Prioritize rest and recovery
Every effective fitness program incorporates rest and recovery. Contrary to popular opinion, rest and recovery do not dampen workout motivation. They are supposed to be relaxation periods to allow your muscles and entire body to recover from the strain they have experienced. Believe it or not, overtraining weakens the immune system and dramatically increases your injury risks. You can liken this to machines, which are allowed to have resting periods to avoid overheating and component breakdowns. Therefore, it’s best to use 15 – 30 minutes of your rest days to engage in light stretches or yoga to relieve muscle tightness and soreness.
Remember that your well-planned gym workout can only be more enjoyable and effective when you factor safety into your routines. Therefore, remember to warm up properly, embrace gradual progression, listen to your body, maintain the correct form for each exercise, cross-train for balance, and prioritize rest and recovery. This way, you’ll enjoy the best results your body will love.
