A regular workout is a very common and practical way to counter the harmful effects of a sedentary lifestyle. However, one may suffer from gym related injuries if some simple precautions are not followed. There are two basic categories of such injuries: the sudden injury and the slowly progressing injury, the former being more sinister.
Gym activities may also aggravate some pre-existing ailments, like osteoarthritis, or precipitate cardiac problems like angina in people who are predisposed. Proper warm up should be done to prevent such occurrences. Here are some simple tips to prevent such injuries:
Wear appropriate clothing and closed footwear
Get yourself checked by a physician before you start any strength-training program. Some conditions like muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger may require that you modify your exercise program.
It is preferable to start gym activities under the supervision of a trainer who can devise a workout program specific for your needs
Never workout when you are tired or ill
Always warm up first. Muscles that haven’t been properly prepared tend to be injured more easily. If there is a significant break in between, start again with gentle exercises
It is equally important to cool down and stretch for a number of reasons. It flushes out lactic acid from the muscles, reducing post workout soreness. It also allows the heart rate to return to a normal to a normal resting level thus avoiding dizziness or light headedness. Stretching while muscles are warm gives the greatest benefit to flexibility and also decreases post workout soreness.
Do not life weight with jerk
Holding your breath while lifting weights can cause increased abdominal pressure that can lead to hernia.