The gym can be a field of injury if you do these 5 mistakes

Gym is the choice of many people to exercise. The reason is, the gym offers so many facilities and sports equipment that you can try to achieve your dream of having an ideal body shape. The gym is also armed with a team of personal trainers who are experts in their fields to help you achieve that dream. But make no mistake. Exercising in the gym can be a master weapon for health if you do it wrong. Some exercise habits at the gym can unwittingly put you at greater risk of injury. What are the most common causes of gym injuries?

The causes of injury at the gym that you may never be aware of

1. Lifting too heavy a load

You may want to rush to increase the weight of the weights so that you can build up your arm muscles more quickly. But lifting weights that are too heavy beyond the body's tolerance limits can cause muscles to tense or even tear, injuring the back, shoulders, shoulders and knees. Heavy iron weights also risk you unconsciously swinging the weight to the floor instead of dropping it slowly, causing you to lose control of your balance or even trip over you. In the end, in addition to reducing the effectiveness of this exercise it can also cause injury.

According to the American College of Sports Medicine guidelines for strength training, you should lift weights that weigh approx60 to 70 percent of the heaviest loadwhich you can still lift in one lift. For example you can lift dumbbell weighing 6 kilograms (kg) in one hand without losing balance. Meanwhile, the load of 9 kg is too heavy for you to lift. So, calculate 60 or 70 percent of 6 kg. Since 60 percent of 6 kg is 3.6 kg and 70 percent of 6 kg is 4.2 kg you can lift weights in one hand weighing 3.6 to 4.2 kg.

If you have trouble calculating with formulas or want to try it yourself, there are ways you can do it. It's best to choose a weight that you can lift eight to twelve reps without feeling overwhelmed or overwhelmed.

2. Doing the same thing over and over again

Doing the same routine at the gym for months or even years means that you are putting pressure on the same muscles, joints and connective tissue every time you exercise. It can also lead to overuse of injury, fatigue, and boredom. There are a few simple things you can do to avoid over-injury, including:

• Try combining different types of exercise. For example, combine running on a treadmill (aerobic exercise) with a bench press or a variety of planks (resistance training). Use different body muscles and movements.
• Change up your routine. Try changing your training schedule, trying new moves, or changing your training method.
• Try something completely different. If you usually do a lot of cardio, try adding yoga or pilates to your workout. Your body will get stronger in different ways and can protect you from injury.

3. Skip the warm-up

If you are short on time, you may skip the warm-up and start your workout right away. In fact, warming up is one of the most important parts of your exercise routine because warming up or light movement before starting a workout can gradually increase your heart rate, increase oxygen to the body and increase blood flow to the muscles. Not only that, warming up also makes your workout more comfortable and prevents injury by increasing muscle elasticity.

Always spend an extra five to ten minutes before exercising and warm up with a little light cardio. Start at an easy pace and increase the intensity gradually until you are training at a higher intensity. Your body won't feel good, but your workout will feel better.

4. Techniques and wrong movements

Poor technique will not only interfere with your training, but can also harm your body. The wrong way to operate a device or start an exercise with the wrong posture can cause injury. For example:

• Tighten your knees. When doing squat , keep your knees behind your toes. Pushing the knee forward will put pressure on the joint and can cause injury. To avoid this, learn the right body squats or professional training.
• Bend your back. When bending over for sports, keep your back flat or slightly arched to protect your back from injury. To make it easier, bend your knees or get up until you can keep your back flat.
• Focus on speed. Another problem is when you swing weights or use your body to help you lose weight. Sometimes you do this without realizing it. Try looking at yourself in the mirror to make sure you are using muscle not speed.

In general, doing good technique ensures you get the most out of each workout.

5. Lack of rest

If you are committed to practicing fitness, then you must start a similar commitment to changing your lifestyle for the better, including one about getting enough rest. You are not required to sleep at least eight hours a day like a child, but rather to improve the quality of sleep, so that you wake up more excited.

All the sweat and fat wasted during regular exercise sessions at the gym will be wasted if you don't get enough rest. Exercising too hard can cause muscle injury, because you are not giving the muscle cells time to heal and rebuild. Wrong, excessive exercise can also cause death.

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