How are those 2020 resolutions going? February is a great month to check in with yourself and make sure you’re starting to make some progress toward your goals. If you signed up for a gym in 2020, good on you! The unknown can be daunting, so the first step is literally just stepping into the gym. See… You have this in the bag!
When starting a new activity, your priority should be safety. Injuries or pain can be common due to mishandling of equipment or improper form. An injury can set you back days, weeks or months and will often require rehabilitation. So, check out our 10 tips for a safer gym session that will have you reaching your goals in no time!
Dr. Andrew Arnold talks about 10 tips for avoiding injury at the gym
- Ensure you know how to use the equipment. If you have access to a trainer or gym instructor, ask them to demonstrate usage of the machine or the exercise in full. Proper form will be key to preventing injury. If you do not know how to use a particular machine, it is best to avoid it until you can be shown properly.
- Stretch before and after your exercise. Stretching is a must and has been proven to help reduce the risk of injury when exercising. Change up your stretching regime to target areas you are wishing to work on at particular sessions. For example, if you are training legs, doing leg, glutes and lower back stretches will suffice.
- Stick to your limits. It’s important not to push yourself too hard, as overworking muscles can lead to fatigue, incorrect form, tightness and sprains. Speak to an instructor or trainer for help in, and never lift heavy weights without a spotter!
- Build up slowly. You don’t have to be Arnold Schwarzenegger as soon as you step foot in the gym. Pace yourself and build up your weights in slow increments.
- Keep your fluids up. Hydrating yourself is one of the most important things you can do while exercising. Mild dehydration can impair concentration and physical performance, and you might not even notice it!
- Get proper sleep. You should be aiming for a good 8 hours, well technically 7-9hrs based on scientific recommendations. Working out can actually improve your sleep, so that’s a win win!
- Ensure you are eating right. Remember the six essential nutrients: protein, fats, vitamins, minerals, carbohydrates and water!
- Take magnesium baths. If your muscles are sore after the gym and you’ve already cooled down correctly, a magnesium bath is a great way to relax those muscles and decrease overall tightness, as magnesium is a natural muscle relaxant.
- Stick to a regular schedule. Your body needs regular and reoccurring exercise to produce noticeable physical changes. Make sure you attend the gym on a fairly regular schedule. If you want to start slowly, start with two days a week and increase to four to see results. Of course, always speak to your trainer, instructor or Chiro for recommendations unique to you, your needs and your goals.
- See your chiropractor. If you are experiencing negative physical symptoms such as pain, tightness, clicking or loss of mobility, come and see us as soon as possible. Seeing your chiropractor will ensure any injuries that may have been developing without you noticing are treated promptly and properly.
If your pain is persistent, or affecting your daily routine, come in and visit us today for an appointment 5998 4554. In the meantime, go kick some 2020 goals in that gym!
References
Gustafson, K. (n.d) 8 Tips to Avoid Injuries While Exercising https://www.active.com/fitness/articles/8-tips-to-avoid-injuries-while-exercising
Harvard Health Publishing. (2013). 10 tips to prevent injuries when you exercise. https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-exercise
About the author:
Dr. Andrew Arnold is senior Chiropractor and practice owner of Cranbourne Family Chiropractic and Wellness Centre.