A simple Google search for gym accidents will get you enough proof to know that you cannot take safety measures lightly. Below is a comprehensive list of the home gym safety tips for your perusal during this pandemic.
Work on your form
Lifting heavier without perfecting form is the most common mistake that gym-goers make. Despite the persisting myth that lifting more will tone your body quickly, weigh this against the potential injuries that follow. Use the technique of progressive overload that allows you to safely get your body used to the heavier weights without compromising on the exercise protocol.
Always undertake a decent warm-up and cool-down
Let us understand the importance of both these separately, shall we? Firstly, a suitable warm-up induces the blood flow to the active muscles, allows your body to start using the glycogen stores, and leads to more favourable fat-burning. Likewise, cooling down at the end of your workout session allows all your active muscles to relieve the lactic acid, reducing the chances of sore muscles.
Use proper equipment
Even when you are working out at home and relying on all your home gym equipment, you need to make sure that the machines and other items boost your workout regime. Each instrument, from your running shoes to your clothing, should help make your workout comfortable.
Take rest days
Taking one day off per week provides your ever straining muscles to rest and repair. Staying true to your motivation is great, but it should not overpower the needs of your body. Allowing it to relax and rejuvenate will indeed help make your workouts more efficient and will lessen any injuries due to overworked muscles.
Dehydration can lead to fatalities, especially during workouts. But we often forget to sip water when we are working hard during exercises which lead to nausea or weakness. Top your sweat sessions with water or BCAA to replenish the fluid requirements of your body.
Use a spotter or gym partner
Did you know partner workouts lead to lower injuries? Partners or spotters help you maintain your exercise form while ensuring that you do not over-train due to excess weights. They will also help undo the load when you finish your exercise sets.
Re-shelf all equipment after each session
Tripping over the cluttered dumbbells or barbells is not a pretty sight. Although often an overlooked aspect, cleanliness is not only about sanitizing the equipment but also includes restacking all the scattered weights and other tools.
Recovery involves protein shakes and water after a strenuous workout to bring your body back to its normal state. Protein supplement sustains muscle growth and builds them favorably. To avoid muscle soreness, take a cold shower post-session, and use special gels and creams.
Gym equipment and machine safety
Learn how to use gym equipment to not pinch and prick your fingers and toes. All the moving machines, from cardio machines to weighted equipment, are potential risks if you ignore machine safety. Tighten the pins and collars that hold your barbell weights and understand the full range of motion of others working around you.
Research your workouts
Although investing in a personal trainer is an added expense, learning the correct form of any exercise and gym equipment from an expert should be a priority. From beginner to an advanced level exercise, even a tiny misstep can cause lasting muscle soreness.
Refer to the gym safety etiquette discussed here or ask for additional help to pave your way around the different home gym equipment and exercise regimen and get the best out of your workouts.
About the Author: Sancket Kamdar
Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.