Gym Safety Tips
Planning to do some weightlifting? If yes, then you are one of the few women who is one step closer to their fitness goals. But you may still be a bit nervous about your weightlifting journey because you may have already heard about the different lifting accidents and injuries in the gym. Here are few of the gym safety tips that you should keep in mind. Before you change your mind, we want you to know that there are a few safety guidelines that can help you prevent such accidents and that is what we are going to talk about here today.
Tips For Safe Lifting
Yes, weightlifting can be quite dangerous but that is only if you will not follow a few safety guidelines in the gym. To keep you safe, secure and injury-free throughout your strength training journey, here are few of the gym safety tips that you should keep in mind:
1. Practice Proper Technique And Form
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If you are just starting out on your weightlifting journey, it is recommended that you post-workout supplements with a trainer as he can help you master the proper technique and form. Remember to keep the spine in a neutral position at all times. You should also refrain from bending the hips when picking up the weights. Lastly, your hands should be kept at an equal distance from the weight’s center if you are working with free weights.
2. Perform Proper Breathing
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Proper breathing means slowly exhaling while lifting the weights and doing normal breathing when going back to your original position. Breathing correctly is important to ensure that your muscles will get a steady stream of oxygen which is important in keeping fatigue at bay. Avoid holding your breath when lifting weights as it may cause you to feel lightheaded afterwards.
3. Warm Up
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Warm up is important as it helps to boost blood circulation and temperature in the muscles causing them to become more pliable and therefore, less susceptible to injuries. Because of this, you should try to do 5 minutes of cardio exercise like walking and jogging before lifting weights. If it is upper body day, try to incorporate a couple of arm movements when doing your cardio.
4. Cool Down
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Cool down is important as it gives your breathing, blood pressure, and pulse an opportunity to slow down. For a fast-paced weightlifting workout, finish off the entire session with a 5-minute slow cardio exercise. For a moderately paced weightlifting workout, doing some stretches is the best way to conclude the session.
5. Wear a Weightlifting Belt
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Before, almost all weight lifters use a belt in the gym. But since the myth that the use of weightlifting belt hinders core development became popular, less and less people are wearing this belt. But according to experts, wearing a weightlifting belt is a must due to many reasons. For one, helps to stabilize the spine and at the same time, reduce the stress that it receives. When worn, the best weightlifting belt creates an inside pressure which causes the abdominal cavity to provide support to the spine. At the same time, it creates an outside pressure which causes lower back and abdominal wall to push the spine back. Both the inside and outside pressure created the belt helps to protect the back and spine against possible injuries that accompany weightlifting.
6. Give Muscles a Break
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Lifting weights cause tiny tears in your muscles. These are not harmful and they are actually necessary because as the tears knit up, your muscles become stronger. However, you need to give your muscles 48 hours so they can recover properly. When you do not give your muscles the break it needs, it will become stronger. If you lift weights every day, your muscles will easily get weak, increasing the risk of falling weights which may lead to injuries. So give your muscles a break and work out the different muscles in your body only two to three times a week.
7. Secure the Weights on the Bar
Never forget to secure the plates before you lift the bar. When putting on the weights, do not forget to use collars to make sure that the plates will not fall out while lifting it. Falling weights is the number one accident in the gym. Such carelessness will hurt not just you; it can cause injuries to the other people around you as well. Lucky for you, this can easily be prevented by making sure that the weights are properly secured on the bar.
8. Get a spotter
A spotter is someone When it comes to safe lifting, you should never underestimate the value of having a spotter. For one, a spotter can help you to get a heavier weight into the proper position. He can also provide feedbacks that will help you to maintain proper form throughout the entire weightlifting session. Because of all these benefits, using a spotter can decrease your chances of getting injured when you are working with heavy weights.
9. Take Care of Your Body
A great part of avoiding gym injuries involve what you do after the workout and in between your workouts. To make sure that you are strong enough to lift some weights and that you have the energy to sustain an intensive weightlifting exercise, you need to get enough rest and hydration. In addition to this, taking workout supplements for women is also recommended. The pre- workout supplements will provide you the energy you need to last the entire weightlifting session. On the other hand, post workout supplements ensure that your muscles get the nutrients it needs for faster recovery and growth.
In Summary
Strength training for women is an effective way to get the slim, toned and strong body that you wish to achieve. But there is no denying the fact that weightlifting, especially for women, comes with a few risks. Lucky for you, there are a few gym safety guidelines that you can follow to prevent injuries and other unwanted gym accidents. The next time you go to the gym or you decide to do a few weightlifting exercises in your home, keep in mind the few gym safety guidelines that you have mentioned about so you can stay fit without getting hurt. Happy lifting!