The 19th August marks one of those obscure “national days”. It is indeed “National Injury Prevention Day” and at i-motion Gym we are passionate about helping our member get, and stay fit, so we put these 6 handy tips together to prevent an injury in the gym….
- Use the correct technique….
Using the wrong technique during a lift, routine or extension is the most common way to cause injury in the gym. The most common form of injury is a rip, tear or sprain as a result of incorrect technique.
SOLUTION: Practice the technique with less weights and in a mirror or with a partner. Try to become the master of technique and then up the ante in terms of weight or reps. This will serve you well in the long term.
- Warm up….
Our muscles start every gym day as a cold, in-flexible mass of tissue. If we want to get them more pliable and ready for exercise we need to get the blood flowing through them.
SOLUTION: Do a low intensity but high-rep warm up before every exercise. Try 25 fast rep exercises of each key muscle area BEFORE doing a good old stretch!
- And Stretch….
As mentioned in point 2; stretching is still a vital part of a warm up / pre-session routine. It makes your muscles warm, loose, pliable and neurologically ready to work out!
SOLUTION: Come up with a stretch routine that you can complete before each session. Make it a part of your visit EVERY time.
- Doing too much….
If you over-train you do not give your body time to recover and develop. The good work you do in the gym takes time to develop, muscle growth isn’t instantaneous. This in itself uses extra calories and energy from the body. You must rest to reap your reward.
SOLUTION: Be sure to build rest days into your training program and stick to them. Listen to your body. If it is tired rest it.
- Poor Diet….
You are what you eat…. So based on this theory if we are eating a lean or low calorie diet and then demanding a lot from our bodies; we are going to make our bodies suffer.
SOLUTION: If you are stripping fat stick to aerobic and lighter-weight based training. If you are building then make sure you eat sufficient to grow muscle. Doing a mix of both is not good for you.
- Lack of focus….
For many of us going to the gym is also a time to socialise and perhaps even meet new people. This is a great side benefit of the gym. However, when we are working out it is massively important to concentrate and focus. Lack of concentration can lead to poor technique, rushing and therefore over-working or under-warming up.
SOLUTION: Start with the end in mind. What do you want to get out of your gym? And then what do you want to get out of the session? When working out concentrate on this. When around the gym area there is plenty of time to socialise.
i-motion gyms are committed to helping our members reach their fitness goals, we have an extensive range of ‘Free Weights, Machines and Classes that are run by highly trained PT’s whos passion it is to help our members to stay fit. REMEMBER you are an individual and you should listen to your body, seek professional advice and do what works for YOU.
If you are interested in realising some personal fitness goals then why not give i-motion gym a try? We have membership that starts from just £9.99 a month, over 90 classes a week, 24 hour access and state of the art equipment. No excuses, just results… www.i-motiongym.com/joinBack to Blog