How To Avoid Common Workout Mistakes at the Gym that Can Cause Injuries
In today’s busy life schedule, people, especially women, are neglecting the most critical asset of their life their health. With a lot to take care of, including work, house chores, children, and even friends, it can be difficult for women to juggle between their duties and keeping fit.
Joining a fitness center is a great way to blow off some steam. In fact, studies have shown a link between regular gym exercising and feeling happier, healthier, and stronger. That’s why many working women are advised to enroll in fitness programs to help improve the quality of their lives.
As a working woman who is considering joining a gym, there are a few things that you need to bear in mind regarding gym safety. Remember, a gym is packed with so many machinery and equipment and can feel a little overwhelming when you are just starting. So, to make sure you get the most out of your training, we’ll highlight some workout mistakes that you should avoid while at the gym.
Skipping warm-up and warm down
One of the biggest mistakes that you can make is jumping right into your workout routine without warming up. Your body needs to get ready for the exercise gradually, and the best way to do so is by gently increasing the heart rate and blood flow to the joints and muscles. Focusing on the areas that you want to work out on can potentially help you prevent muscle pulls and strains. Warm down, on the other hand, allows your body to recover from strenuous physical activities.
Wearing wrong shoes
Not all workout shoes are created for the same purpose. So, it’s essential to understand the type of workout you are going to do so that you can pick the appropriate shoes. If it’s Zumba, your shoes should allow for turning and twisting. If it’s tennis or running, then your shoes should be designed to keep your feet planted. Wearing wrong shoes won’t just make your exercise unbearable; it may also lead to injury.
Wearing wrong attire
Yes. A wrong attire can cause you to get an injury during your workouts. Flared bottom pants, for instance, may cause you to trip and fall when you run. So, ensure that your attire is appropriate for your workout.
Using the treadmill incorrectly
A treadmill makes running convenient and enjoyable. It also protects you from different elements and allows you to regulate your pace to your liking. But as with any machine, you need to know how to use it before setting foot on it. Since it’s your first time, you’ll benefit more if you have the instructor demonstrate how to use the machine. While you are at it, avoid going above 8% incline as this will put a lot of strain on your ankles, hips, and back. Again, you shouldn’t jump off while the treadmill is still in motion.
Using the exercise bike incorrectly
Exercise bikes are one of the most exciting equipment to workout with, especially if you love biking. They also are great for the lower body, offer an excellent cardio exercise, and strengthen your arms and back. However, before you hop onto an exercise bike, you should understand the different positions to avoid hurting yourself. For instance, you need to set the seat so that the saddle matches your hip. Again, you have to ensure that your leg stretches out with a bend in the knee when the pedal is at its lowest point. All in all, you have to make sure you have a good posture throughout your practice, and your back is straight to avoid injuring the upper parts of your body.
Uncontrolled ab exercises
Moving very fast or twisting uncontrollably during your ab workouts can result in injury in your abs, back and neck and won’t even help out. So you’ll only hurt yourself and not even gain anything. Ab workouts don’t need plenty of motion. Focus on a concentrated contraction it’s more effective to the core area. While doing this, avoid using momentum or pulling your neck to complete the workout.
Doing too much too soon
It’s normal to want to hit the road running, but you shouldn’t workout super hard when you are only getting started. Doing this will put you at risk for injuries. Instead, work with your trainer to come up with a program that progresses gradually.
Limit your high-intensity workouts
High-intensity interval training (HIIT) is a great workout. However, if you only do high-intensity workouts and do them too often, you can injure yourself.
Refrain from only doing cardio
Cardio exercise is beneficial in a lot of ways, like heart health and lowering blood pressure. However, if that’s all you do, it may age you. Cardio exercise doesn’t do anything to help build muscle mass, which is important as you age.
Focus on low-impact workouts
Doing low-impact exercises such as walking is safer than doing high-impact workouts as you get older. High-impact workouts such as running may even increase your risk of needing a hip replacement or developing osteoarthritis, especially if you have a high BMI. This is because high-impact exercises cause more pounding and wear on the hip, knee joints, vertebrae, and intervertebral discs. Doin this to your body over and over causes the problem.
Use caution when performing shoulder exercises
If you are recovering from a shoulder injury or if you are prone to shoulder problems, then you may want to modify your shoulder strength training. Keeping your shoulder muscles strong is important, but some exercises can put strain on your joints and back.
Your body loses muscle mass as you age. Including strength training in your workout routine helps you avoid this. You also help prevent your body from sagging by keeping it firm with muscle tone.
Do exercises for your posture
As you age, your posture can suffer. Bone health is extremely important to maintain as you get older, and your spine is no different. By incorporating exercises that help your posture, you can help work against osteoporosis or a slouch.
Yoga may help with the aging process. Not only does yoga help reduce stress, but it boosts oxygen, which may make your skin look healthier and younger.
Include flexibility and balance exercises
Keeping your body flexible helps you stay fit and mobile as you age. Working on flexibility helps your body and muscles move with more ease. Balance exercises can also keep you agile and mobile while helping you prevent falls.