You exercise at the gym to improve your health, but you need to be aware of the risks when working out. After all, your exercise plans could be going great until you fall victim to any number of common accidents. Don’t run a risk of being a victim to the gym. That’s why we have 6 workout safety tips to avoid shutting down your workout.
Do you need to talk to a doctor before taking on a strenuous workout regime? If you have any injuries or a chronic or unstable health condition, please consider consulting your doctor. In addition, schedule an appointment with a health professional if you’ve been experiencing troublesome symptoms, such as shortness of breath, chest pain, or dizziness. With that being said, below I have 7 workout safety tips to help you thrive in the gym.
Warm-Up and Cool Down
Doing a warm-up exercise can get the blood flowing to your muscles and prepare you for more exertion. As part of a cardio exercise, be sure to go easy with light exertion for three to five minutes. Take another minute to cool down at a lower exertion level after your main session. Also, the American Heart Association has a great article on how to warm up and cool down successfully.
Listen to Your Body
Hold off on exercise when you’re feeling sick or very fatigued. It’s simply not worth straining yourself. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and joints after exercising.
Wear the Right Equipment
Choose clothes and shoes designed for your type of exercise and make sure they fit properly. It’s no use forcing your gym shoes from college onto your feet if it doesn’t work for you. Also, consider replacing your shoes every six months as the cushioning wears out.
I can’t stress how important this is to your overall health. You can lose around one and a half liters of fluid for every hour of exercise. Be sure to drink water before, during, and after an exercise session. If you’re working out especially hard or doing a marathon or triathlon, consider drinks that replace fluids and electrolytes. For more information on this topic, read this article.
Avoid Extreme Heat
Exercising forcefully in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70 degrees. Watch out for signs of overheating, such as headache, dizziness, nausea, faintness, or palpitations. If you expect the temperature to rise above 80 degrees that day, consider running in the early morning or late evening.
Practice Good Technique
How you do the exercise is critically important both for getting good results and preventing injury. If you are lifting weights in a way that strains your lower back, eventually you will feel the pain. If you use bad posture and overstride on the treadmill, you will get aches and pains. Working on core stability, positioning, and posture will help prevent injuries and sore muscles.
Did these tips help you? Was there something that I left out? I’d love to hear from you at firstname.lastname@example.org. And please subscribe below to receive more helpful tips straight to your inbox each Friday.