While most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. However, you can minimize your chances for injury by learning what not to do during your next workout.
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Rushing through routines.
No one really wants to spend five minutes doing a routine they don’t like. This can lead to pushing and rushing to get it over with. In fact, many people just rush through their entire workout, which can be very disastrous to your muscle and joint health. The key is to relax and take the time that it takes to get everything done. Don’t rush in without stretching and take the time to cool down afterwards. If you don’t like the routine you’re doing, look for a new one that is more enjoyable.
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Doing your exercises wrong.
From a simple sit-up to complex cardio and lifting routines, it is all too easy to get it wrong. If you don’t have someone helping you, the chances of performing an exercise wrong are very high. If you can’t afford the services of a personal trainer, we recommend getting at least one lesson to learn the proper form for your exercises. You can go back from time to time to make sure that you’re still doing it properly. This is the easiest way to work on your form and reduce the potential for injury.
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Pushing way too hard.
If you’re already working out and starting to see results, the natural inclination is too work harder to see more results. However, this makes it very easy to get injured. Use the 10% rule as a guide to how you should amp up your workout. For example, if you do 10 push-ups a day, you can start increasing this by adding 1 extra push up for two days, two extra after four, etc…
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Too much repetition.
If 10 reps are good, then 20 must be really good, right? Wrong! Repetitious exercise can be very dangerous if you are doing too many. Find out how many reps you should be doing and stick to it. Add to it slowly if necessary, but realize that there is a balance and overdoing it can only lead to injury.
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Improper stretching.
You wouldn’t think that something like a stretch could incapacitate you, but it is also too easy. One of the most common stretch related injuries is a hamstring pull. Make sure you are stretching slowly and never, ever bounce during your stretches. This can lead to various injuries that are quite painful and slow to heal. If you can’t quite make the stretch complete, don’t push it. Work on your flexibility instead and gradually get into stretching further.
While there are many ways to hurt yourself in a gym, there are just as many techniques to use that will prevent injury. If in doubt, always ask for help before going out on your own.
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4 comments ↓
Not to be glib, but you may want to add a sixth way GUYS can hurt themselves at the gym.
Staring at a girl while she performs a “bendy” type of exercise while you should be focusing on spotting your workout partner.
I just watched this happen last night at the gym.
I actually had to run over and pull a 225 lb barbell off of a kid’s chest because his spotter was too busy watching a girl’s butt to notice that his friend had missed his bench press lift.
Hmm, #1 and 5 are kinda not detailed enough. Sometimes in upping the intensity in a routine, it can help you. For instance, my current weight lifting sessions don’t last longer than 20 to 25 minutes. I feel a great burn, sweat like heck, and don’t feel rushed. I rest only a few second between sets, and a minute between exercises. Would you consider that rushing?
Stretching the wrong way can cause injuries. A buddy of mine pulled his pec because he stretched the old fashioned way. I believe in warming up the body part by performing a lighter weight version of the exercise I am about to do. The only time I stretch is when I run, I stretch my legs….
TOOOOOOOOOOOO HEAVY WEIGHTS.
I see all the time people swinging and hoisting and thisclose to killing themselves.
why do we get SO CAUGHT UP IN NUMBERS (from dumbbells to scale)?
Heh…I’d rather focus on the top 5 ways not to get injured!
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