Before starting your rear deltoid workout, make sure you start with the intention of being a happy, healthy person. Yet there are some basic things that we should do to ensure our safety at the gym to prevent injury and disease that often go overlooked. Here are some tips to make sure you maximize your workout and your personal safety.
Make sure you’re fit enough for what you’re doing.
Often when beginning a workout we tend to overdo it. Meet with a personal trainer and/or physician first before starting your workout to ensure your body is well enough for what you’re trying to do. In some cases, you may have to build up to more strenuous things like weight training or high impact aerobics.
Work out when you’re in good shape.
Don’t work out when you’re exhausted or tired. Don’t work out when your body is in poor shape due to illness or overwork. Doing so can exacerbate illness and put you in a situation to be injured easily.
Before starting your workout, make sure you’re at your best by always warming up. Get your heart rate up a bit and then do some stretches. Don’t overdo it – often people tend to overstretch and cause injury. Warm-up and stretch gently to prepare for a strenuous workout. Great ideas for workout include an easy jog, jumping jacks, or other light aerobic activity.
Be careful with your weights.
Weights are a great tool but can also be very dangerous. Lift weights smoothly and slowly to avoid deep muscle trauma. Keep total control through controlled movements with appropriate weights. Increase weights gradually and use supports and controls to support heavy lifts.
Using proper form when lifting simply cannot be emphasized enough. Weights should only be used with controlled, smooth movements in the proper form as advised by a trained fitness instructor. This will help prevent muscle injury as well as ensure you maximize the effect of your workouts.
Breathe.
A dangerous mistake is to forget to breathe during your workouts. Always breathe evenly through your workouts. Oxygen is essential for your body and should never be denied when you’re working hard. Failing to breathe can cause abdominal pressure while weight lifting that can lead to hernias, or exhaustion that can cause you to pass out during aerobic exercise.
Drink water.
Like air, water is essential for our bodies. During workouts we try our hardest to sweat, leading our bodies to release water stores, and without a renewed supply can lead to dehydration and trouble. Bring a water body to the gym, drink and refill it plentifully with slow, small sips that will help you to recover faster. Stop exercising if you feel faint, dizzy, or feel irregular heart motions.
Use gym equipment as it is intended.
Never lean heavily on equipment or use it abnormally. Leaning on equipment like the elliptical will put pressure on your wrists and back that can easily lead to injury. Abnormal or unintentional use as well can cause injury or muscle pain. Follow a trainer’s advice on using equipment and always read safety information and instructions on equipment before use. Keep your hands away from moving parts in machines when you are using them.
Be a good community member.
As we want to prevent injury to ourselves, so too do we want to be a good community member and prevent harm to others. Leave all gym equipment the way you found it to avoid accidents. Always put safeties back in place on weights to prevent slippage. Keep your hands away from moving parts in machines when you are using them. Always wipe gym equipment down with a towel before and after use and wash your hands before and after your workout to reduce the chances of spreading disease.
The gym can sometimes be a chore in our goals for a healthy lifestyle. Enjoying it safely will not only increase everyone’s enjoyment of the gym but also ensure we can continue our goals injury-free.