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How to Reduce Your Risk of Injury at the Gym

By February 25, 2013 August 25th, 2018 Guest Posts

how-to-avoid-injuries-while-working-outMillions of people around the globe wake up to the fact that our modern lifestyle and eating habits are conspiring against us to make us heavier and less healthy. More people are turning to a workout plan to get themselves back into top shape. Regardless of whether you’re totally new to working out or just shaking the rust off of your body, there are two things that are often ignored.

Simple steps that when skipped, can lead to serious and debilitating injuries.  Omitting these steps not only set your progress back. They create lasting and nagging pain or conditions. I’m talking of course about the pre-workout warm-up process and the post-workout cool down.

Warm-up Routine

 

Effective warm-up routines do not only get your body conditioned for the activity it is to undertake.  It helps you perform in your work out a hundred percent.  It gets you in the mental zone needed for high performance as well.

Shock your body into action. This can be an effective advanced strategy for muscle growth and endurance training. However, if you’re unused to working with weights or exerting   an incredible amount of effort, you will be doing your body more harm than good. Jumping right into a full blown workout plan without warming up ahead of time will leave your cold and stiff muscles under extreme stress and pressure. You can end up seriously injuring yourself.

Rather than just get right at it, consider spending 10 minutes or so getting your muscles ready for work. The effectiveness of stretching has been largely debated.  It has been debated whether stretching can directly boost your performance.  But you will get serious results from going through the exercises you have planned if you start with a lower weight, fewer reps, or a general activity. This routine will get the blood flowing and the muscles working at a low level. This activity can boost your performance and safety.


Cooling Down

It’s almost too easy to slip out of the gym or off the track when you’re doing working out.  A simple and quick cool down routine can help you ease the transition and avoid injury.

As you work-out, especially if you’re doing intense activities, your body and muscles will become flooded with all kinds of fluids and materials. These substances are designed to repair the rips and tears you’ve caused. This is the building block of creating bigger and stronger muscles. Most people are unaware of this.

Every time you push yourself you create microscopic injuries to your muscles. With rest and relaxation your body will repair this damage making the muscle stronger and bigger. Getting in a proper cool down period gives you a smooth transition from maximum effort to your daily pace. This is the time to stretch the muscles you’ve worked out to reduce soreness. This also makes sure that all of the damaged parts will be exposed to the restorative compounds produced by your body.

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Guest Post by:

Jessica Josh is an Australian freelance writer and blogger.  Since 2007 she has been writing about health, well-being, sporting injuries and articles about www.shouldersurgerysydney.com.au