By: Joann Bally CSCS
The gym is not a dangerous place to be. You are not likely to be injured as long as you use common sense. Note that I didn’t say you wouldn’t get sore sometimes, just that you can avoid injury. An exercise may make you tired but should not cause pain. If an exercise hurts, don’t do it, even if your trainer tells you to. Here are some precautions you already knew, and a few you may not have heard of.
Learn to do the exercises correctly. Don’t use a machine for anything it’s not designed for. A repetition doesn’t count if it’s not done with good technique. If you can’t do it right you may be using too much weight or pushing yourself to too many sets or reps.
Be careful in classes. If you can’t keep up, you may not be ready for that one. Use the lowest step in step aerobics until you’re ready for the next one. Don’t fall off. You’re probably not as flexible as the yoga instructor so just go as far as you can without pain. Talk to the instructor if you’re not sure you should be in that class.
Here’s one you probably haven’t thought of. Don’t chew gum while you’re working out. Occasionally someone will inhale their gum and choke on it. I know some athletes chew gum during games. It’s still not recommended for you.
Here’s one you probably know but may not pay attention to. Always cool down after cardio workouts. Keep moving until you breathe normally. If you don’t you might pass out or even, if you’re susceptible, have a “cardiac event.”
Check the equipment before you use it. Yes, this is the gym’s responsibility, but it’s still a good idea to look for yourself, and report any problems to management. (They should thank you. You may be saving them a lawsuit.)
Light weight or unbalanced equipment should be anchored. Make sure cables are not frayed and everything moves smoothly. Bars on lat pulldown and other cable machines should be attached with gated hooks that close, not S hooks. People have been injured by bars coming off and hitting them. Weight stack machines should use pins from the manufacturer, not some bolt from the hardware store. Machines should have the manufacturer’s instructions posted.
There should be 2 or 3 feet between treadmills, but don’t be surprised if there isn’t. Can you get on or off without stepping on the treadmill next to yours? Stand on the side rails, so you straddle the belt, then turn on the treadmill and slow it down if it starts too fast before stepping on the belt. Reverse the process to get off.
When you join a gym, you should be given some sort of health screening. The gym should have an emergency plan, and you can ask about it. It’s becoming industry standard to have an AED (automated external defibrillator) on site.
None of this is intended to discourage you from joining a gym, or from using the membership you have. Use common sense, be alert, and enjoy yourself. Your time in the gym will pay off in better health and fitness.
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