Protecting yourself in the gym: 10 essential safety guidelines

Working out in the gym is an extremely beneficial activity for physical and mental health.

Sport in general helps tone the body and strengthen joints and muscles; it improves blood circulation, keeps the brain healthy, and stimulates concentration.

Going to the gym is a panacea for mental health because physical activity is the best way to free the mind from thoughts and make us feel positive.

However, one must be aware of the risks one runs if the proper precautions are not taken.

Preventing injuries is a fundamental aspect of getting the most out of our workouts.

In this article, we will talk about 10 essential guidelines to protect yourself during workouts in the gym.

 

Pre-sport evaluation

Before starting any workout program, you should have a check-up with your doctor to assess your heart, lungs, and overall health condition.

This is particularly important for those who have never done physical activity before or have pre-existing health problems.

 

A pre-sports medical visit assesses the athlete’s health status before starting a gym training program. The doctor examines the medical history and the health of the heart, lungs, musculoskeletal system, and nervous system. This helps to identify any health problems that could be worsened by gym training and take precautions to avoid injuries or health problems.

 

1. Workout Program

A good workout program should be flexible and adaptable to your needs and fitness goals.

This means that your workout program should be regularly evaluated and modified based on your progress over time.

If you’re a beginner, it may be wiser to start with less intense exercises and gradually increase the intensity and duration of your workout.

Instead, if you are already an experienced athlete, you will need a more intense and specific program to achieve your goals.

Your routine should include a variety of exercises that involve all the major muscle groups of the body.

Additionally, it should provide a balance between strength and endurance exercises to achieve optimal physical fitness.

 

Ideal Training Frequency Training frequency is a personal equation influenced by goals, fitness levels, and exercise type. Commonly, experts propose 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, complemented by strength exercises twice weekly. It’s essential to incorporate recovery days to sidestep overtraining. For novices, initiating two or three workout days per week is advisable, gradually ramping up as endurance grows. Engaging in workouts 4 times or more per week can be beneficial for some, especially athletes or those training for specific events, but it’s imperative to ensure that the regimen includes varied exercises to target different muscle groups and provides ample recovery.

 

2. Shoes and Towel

Suitable shoes for physical activity must provide the right support for the feet, stability to prevent ankle injuries, and sufficient cushioning to reduce the impact on the joints.

Running shoes, for example, are ideal for cardio exercises such as the treadmill or elliptical.

These are designed to provide adequate cushioning and heel support, reducing the risk of lower limb injuries.

For weightlifting exercises, shoes must provide greater stability and a flat base for better distribution of body weight.

Weightlifting shoes are designed with a flat and hard sole that provides greater stability and better grip on the ground.

The right choice of shoes suitable for the activity you are doing in the gym allows you to avoid injuries and posture problems.

Additionally, shoes should be clean and in good condition to avoid falls or slips.

Finally, always remember to bring a towel with you to avoid sweating on carpets and machines, thereby contributing to maintaining gym hygiene.

 

3. Warm-up

During warm-up, you can perform light and dynamic exercises to improve blood circulation, joint mobility, and muscle flexibility.

Additionally, warming up helps prepare the cardiovascular system for intense physical exercise.

It is important to dedicate at least 5-10 minutes to warm up before starting the actual workout.

This can include activities such as jogging in place, jumping, push-ups, or dynamic stretching exercises.

In general, warming up should involve all the major muscle groups of the body, but it should not be too intense or exhausting.

 

4. Learn the proper form

Knowing the correct exercise technique is essential for maximizing the results of your training and preventing injuries.

A proper execution technique ensures that the muscular work is distributed evenly and that the joint involved in the movement is held in a safe position.

If you are a beginner or have any doubts about how to perform the exercises correctly, it is always advisable to ask for help from a qualified instructor or an experienced friend.

The instructor can give you all the instructions you need to perform your workouts safely and correct any technical errors.

 

5. Find a workout partner or a personal trainer

Working out with a partner or a personal trainer is a great way to stay motivated and focused during your workout.

A workout partner can provide you with emotional support, motivation, and feedback on your work, helping you achieve your fitness goals.

Furthermore, he can act as a spotter during workouts, to avoid injuries and ensure the correct execution of the exercise.

If you can’t work out with a partner, a qualified personal trainer can offer you the same benefits and customize your workout plan, helping you track your progress.

 

6. Pay attention to your surroundings

Always remain vigilant and pay attention to the surrounding environment.

Avoid walking on weights or tools left on the ground and do not stretch your arms with weights in hand, so as not to unintentionally bump into other gym-goers.

Unattended objects, such as weight plates or kettlebells, can be dangerous and cause injuries if you are not careful.

Therefore, make sure to keep your workout area tidy and report any dangerous objects left lying around to the gym staff.

 

7. Don’t be in a hurry

Learning the correct exercise form and doing it gradually is the key to avoiding injuries.

Don’t start lifting too heavy a weight or doing too many reps in a short amount of time.

Try to gradually increase the intensity of your workout.

 

The gym should be considered a lifestyle and not just a way to get immediate results. There are no shortcuts to achieving good physical fitness. The only “trick” to achieving your goals is to be constant and dedicate yourself to regular workouts, even when you don’t immediately see the desired results.

 

8. Do not hesitate to ask for help

Gym instructors are there to help you and answer your questions.

Asking for help can help prevent injuries and improve the effectiveness of your workout.

In particular, if you’re doing a new exercise, don’t be afraid to ask for assistance because that’s the only way to make sure you’re doing it right.

Gym instructors can also advise you on the right weight for you, how to organize your workout program, and how to avoid common mistakes.

In addition, you can ask them any questions related to your physical fitness and the goals you want to achieve

 

9. Drink water regularly

When you exercise, your body produces heat and sweat, resulting in a loss of water and minerals.

Drinking small sips of water every 10-15 minutes during your workout will help you stay hydrated and maintain the necessary energy for your training.

Drinking water in small sips throughout the day, even when not thirsty, helps the body absorb it evenly and constantly, preventing dehydration and muscle fatigue.

Avoid drinking too much water at once, as it can cause digestive or bloating problems.

 

HOW MUCH WATER SHOULD YOU DRINK PER DAY? It is generally recommended that you drink at least eight glasses of water a day. This “habit” is known as an “8 x 8,” but it lacks scientific evidence. Surveys of food and fluid intake suggest that such large amounts are unnecessary for healthy adults leading a mostly sedentary lifestyle in a temperate climate. However, large fluid intakes may be advisable for the treatment or prevention of some diseases and under special circumstances, such as strenuous work and exercise, especially in hot climates. (journals.physiology.org)

 

 

10. Don’t exercise if you don’t feel well

Do not exercise if you are unwell, ill, or experiencing physical pain.

Listen to your body and try to understand when you need rest.

If you have any health problems or have recently been injured, talk to your doctor who will recommend alternative exercise options.

For example, if you’ve suffered a knee injury, your instructor will most likely forbid you from doing exercises that put pressure on this area, such as running or squatting.

Alternatively, he might recommend low-impact exercises like swimming or cycling.

Similarly, for those dealing with chronic back pain, certain movements, especially those that strain the lumbar region, might be discouraged.

Individuals with significant back issues should be cautious with high-impact exercises or weightlifting techniques that place additional stress on the spine.

Instead, they might be directed towards exercises that promote spinal health and flexibility, such as Pilates or specific stretches designed to alleviate back tension.

Always consult with a professional when adapting exercises to cater to specific health concerns.

 

The importance of breathing during exercise

Inhale when lowering weight and exhale when lifting.

Always maintain regular and deep breathing to provide your body with the necessary oxygen to work.

This reduces fatigue and enhances performance, improving endurance during exercise or physical activity.

 

Inhaling and exhaling regularly reduces the risk of overloading muscles or joints, protecting your body during exercise.

 

Being prepared for emergencies

If you are a regular gym-goer, take the time to learn the evacuation procedures in the event of a fire or other emergency.

No one thinks about it, but even at the gym, accidents can happen, so being prepared for everything is essential for your safety.

First, it is important to know the location of defibrillators and how to use them in case of cardiac arrest.

Many sports facilities have defibrillators installed for users, and their presence can make the difference between life and death in an emergency.

If you have a medical condition or are under medical treatment, always carry the necessary emergency treatment medications, such as an allergy kit or an inhaler for asthma.

Keep in mind that personal safety is a shared responsibility, which means that in addition to respecting gym rules, in cases of emergency, we must also help other members.

 

DO NOT DROP WEIGHTS ON THE FLOOR Dropping weights can put your joints at risk and cause injury and inflammation. When weights fall to the ground, the impact can cause sudden stress on the joints, especially if heavy weights are used. If joints are exposed to excessive loads or trauma, there is a high risk of damage to surrounding tissues, such as ligaments, tendons, and cartilage, resulting in pain, swelling, and limited movement.

 

Don’t skip the cool-down at the end of your workout

This phase, often overlooked by gym-goers, helps muscles relax and recover by reducing the tension built up during training.

The cool-down also helps the body restore its breathing and heart rate to its normal rhythm.

There are several activities you can do during the cool-down, such as walking slowly or doing light stretching.

Try to focus on the muscles you have used during the workout, gradually relaxing them as you proceed with the cool-down.

 

Dedicate at least 5-10 minutes to cooling down at the end of each workout session

 

Put away your equipment

Always put away the equipment you have used.

Make sure that the barbell collars are in their place and do not leave the weight stack pins on the ground.

In the case of free weights, make sure to return them to their designated location and avoid leaving them lying around.

Also, always remove towels or other personal items to avoid them becoming a hindrance for others.

 

COVID-19 safety measures

COVID-19, unfortunately, we know it very well; it is a highly contagious virus that spreads through contact with infected people or surfaces.

Even though restrictions have been reduced and masks are no longer mandatory at many gyms, it is still important to follow some safety measures to protect yourself and others.

Here are some essential guidelines to follow:

• Do not go to the gym if you have COVID-19 symptoms or have been in contact with an infected person.
• Always wash your hands before and after the workout.
• Use hand sanitizer during the workout.
• Avoid touching your face during the workout.
• Always maintain a distance of at least one meter from other people.
• Clean the equipment before and after use.

Remember that rules and restrictions may vary from gym to gym and from country to country, so it is important to stay informed about local regulations and follow the guidelines provided by health authorities.

 

Final thoughts

By following these safety guidelines, you will be able to protect yourself during your gym workout sessions and avoid injuries and health problems.

Remember that a gym workout is an activity that must be performed with care and responsibility. Never force your body too much and try to respect your limits.

In this way, you can enjoy all the benefits of working out and improving your fitness level healthily and safely.