How To Be Safe While Working Out

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How To Be Safe While Working Out

Many people, of every age and gender, try to lose weight and get fit each year. This poses a lot of safety concerns, particularly for people who are older and less limber. Fitness is important for everyone, in order to keep their health in check. However, it should be done safely to prevent health risks. By following these simple and effective tips, you can exercise safely, while also avoiding injury.


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Tip: Try replacing your office chair with a stability ball. Sitting on one of these balls helps you tone your abs and core muscles as you constantly use them to maintain posture and balance.

Only do weight training three times a week, or less frequently than that. Doing too much weight training does not give the muscles time to heal and build up, and results instead in injury. To prevent this, be careful to only do weight training for three days a week, and ensure that they are not consecutive days.

Tip: There are still a lot of benefits to older exercises that focus on strengthening you core. Strengthening your core muscles through sit-ups improves not only your back and abdominal muscles, but increases your ability to perform other exercises more effectively.

Exercise under supervision. If you are working out at a gym, this should be very simple, as there are likely supervisors, trainers, and other people working out constantly. If you are alone at home and considering working out, call or text someone to let them know you’ll be working out, and that if you don’t call back by a certain time that they should check in on you.

Tip: When doing bench presses, you can increase the effectiveness of the exercise by squeezing the bar inward while performing them. This allows you to workout your chest more and will result in a better workout.

Stretch before you begin your workout. This can be as simple as a team stretch routine you learned in school, or an advanced performance enhancing stretch routine recommended by a professional. Either way, be sure to stretch each muscle for at least 15 seconds, if not twenty or thirty, while breathing deeply.

Tip: You should get around a half-hour of cardio every day. This will improve your heart health, strengthen your muscles, and improve your overall physical health.

When you go outside, wear sun protection. This should include sun screen, at the very least, but other sun protection like sunglasses or a hat, are also recommended if you live in particularly bright or sunny climates.

Don’t use equipment that is rusted, old, or broken. This compromises the integrity of the equipment, and increases your risk of having something break while you use it.

Tip: Enjoy your workout in the great outdoors, if you can. Think about doing something outside.

Wear workout gear that is form fitting. This does not mean it needs to be uncomfortable, but that it shouldn’t have flowing sleeves, not should it be so large that pieces of it can get caught on workout equipment. If you can grab a full handful of fabric without touching the body, it is not tight enough and can get caught on something. Avoid hoods, also, particularly on machinery. If you were to fall on a treadmill, or get tangled in the cables of a weight machine, your hood could choke or asphyxiate you.

Wear shoes that fit. Shoes that are too big hinder the body’s ability to balance itself, and can make you more susceptible to falls.

Tip: Here’s a helpful way to make chin ups just a little less difficult. Changing your attitude about chin-ups can give you more motivation while doing them.

Drink water. This is important in combating dehydration. You should drink anywhere from 6 cups of water to a gallon of water per day. If you drink a lot of water (gallon method), you should be careful not to drink past 5 pm, or you’ll be up all night.

Exercise is important for a healthy body and mind. However, it is important that you do it properly and safely–or you’ll find your body and mind to be a lot less healthy due to an injury. By following these simple tips, you can be sure to be safe while working out.

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