Around 58 million people uses a gym or health club every year. There are also approximately 30,500 gyms and health clubs within the United States, as reported by Statistic Brain. Gyms are an essential part of the lives of many people, young and old. They provide an effective way to train, lose weight, keep your body in a fit state and to build muscle. While gyms tend to take the appropriate measures in order to ensure the safety of their members, injuries at gyms are still quite common. USA Today reports that around 24,400 injuries that resulted from the use of a treadmill was reported in 2014. An alarming number of 30 deaths have also been reported and associated with treadmill injuries between 2003 and 2012.
While injuries at the gym is common among gym members, there are several precautions that can be taken in order to prevent these injuries from occurring. Measurements can also be taken in order to minimize the severity of these injuries should they occur. From determining your limits to ensuring your body receives an adequate amount of nutrients, here we are going to take a look at six of the most effective ways of taking precaution and avoiding serious injuries from occurring while working out at the gym.
1.Consider Your Gender-Related Risks
A study that was conducted to examine the injury rate among CrossFit members concluded that the injury rate among men is higher than the injury rate among women. This figure is effected by various facts, including the fact that men are more keen on lifting heavy weights and doing more intensive muscle-building training than women. There are, however, cases where women can also have a higher injury rate than men. It comes down to the specific exercises and training routines being monitored.
WebMD recommends that men focus more on physical activities such as a restricted format weight lifting session or push-ups and training on nautilus machines. They also advise that women tend to perform better with activities such as cycling, Pilates and yoga.
It is important to consider your gender and to weigh the options you have based on your physical capabilities before hitting the gym. This will also help you compile a safer training routine that will minimize the risk of injury.
2.Know When to Stop
Pushing yourself to extreme limits can result in serious injuries. It is important to know your own limits and to know when to stop. Body Building recommends listening to your body at all times while training. When you have been working out for some time and the training starts to hurt and feel uncomfortable, you should consider it as a sign that your body is telling you it is tired. Pushing through the fatigue and pain can cause injuries.
3.Consume an Adequate Amount of Nutrition
Nutrition is a key element of maintaining a healthy body. By consuming an adequate amount of nutrition every day, your body will feel stronger and you will be less likely to obtain injuries from your workout sessions at the gym. Following a program such as juicing for weight loss can also cause your body to be weaker than normal due to an insufficient amount of meat being consumed. In such a case, it is recommended to go with lower impact exercises until you have completed your weight loss regimen and can return to eating a hearty meal.
4. Rest Every Now and Then
While continued exercise builds muscle faster and burns fat at a better rate, it can be very hard on your body. It is important to include a rest day in your training routine – one or two days a week where you do not go to the gym and do not take part in any high impact physical activities. This will help your body recover properly and will give you a recharged feeling when you go back to the gym.
5. Plan Out an Effective Diet
The word “diet” doesn’t necessarily mean you are eating less in order to lose weight. When you go to the gym on a frequent basis, it is important to choose the best diet plan that will work for you. The plan should contain an adequate amount of food to support your body during the tough training routines. Men usually like to go with high protein foods that will help them lift the heavy weights. Women can also gain many benefits from protein-rich foods such as a chicken breast, which will provide them with protein and energy to get through their entire routine. This will help minimize the risk of obtaining an injury at the gym due to insufficient energy and a lack of protein.
6. Do Not Ignore Warm-Ups and Cool-Downs
While a training routine can help you build muscle, lose weight and stay fit, it is important to start your routine with a set of warm-up exercises and to end your routine with a set of cool-down exercises. The warm-up exercises help to get your body ready for a more intensive workout routine. During these exercises, your muscles and joints loosen up and your heart rate increases gradually. After completing your routine, a set of cool-down exercises will help bring your heart rate back to normal at a slow pace.
WebMD recommends riding an exercise bike, jumping rope or jogging in place for up to 10 minutes during a warm-up routine. They also advise that a simple five to 10 minutes-walk could serve as an effective cool-down routine.
Some supplements have proven that it can reduce the pain and improves the range of joints’ motion. There are a lot of varieties but not all of them are proven to be effective and safe. The Side effect is something you should take care of. There are many supplements on the market but for example: Instaflex review are very good and the drug seems to be effective. Taking supplements while taking care of the other remarks will surely improve your gym time, making your joints less susceptible to injuries.
While many cases of gym injuries are recorded every year, there are many ways you can avoid those injuries from occurring. By taking adequate precautions, knowing your limits and by consuming the right food, you can minimize the risk of injury while also gaining the benefit of a better performance during your training routine at the gym.
Shawn Clark is Health and Fitness Advisor. For the past 5 years, he is providing nutrition counselling, fitness training and health advice all over Phoenix, Arizona. Specializes on male sexual health, female sexual health,weight loss,detox & dietary supplements. Connect with him on Facebook, Twitter and on Google+.