How To Ensure That You Don't Injure Yourself When At The Gym

Whist gyms may be full of instructors who are more than willing to show you exactly

how to use each and every piece of equipment that the gym has to offer, there isn't an instructor for everyone at any one time in most gyms in the country.

Therefore, if you're heading to the gym for the first time, it's important that you know exactly what you should do to ensure that you don't cause yourself any injuries.

To start with, it's important to make sure that you've got the right footwear on. It may seem like a stupid thing to consider, but it's been known for people to go to the gym in their work shoes or even, for women, shoes with a little heel.

These may look good and feel comfortable when you're working or socialising, but when you're at the gym, they really aren't suitable. Instead, invest in a comfortable pair of trainers, solely for use at the gym.

Moving on to stretches, ensuring that you stretch properly before a work out is the most important factor to consider, regardless of whether you've been going to the gym for 2 weeks or 2 years.

Although it's recommended to learn your own stretches and carry them out depending on the types of exercise that you're going to be doing, there are three main stretches that anyone should do, irrelevant of the exercise they're planning on doing.

1. Standing facing a wall, using one hand to steady yourself, bend your leg backwards from the knee and use your hand on the same side to hold your ankle behind your back. You should attempt to hold your heel as close to the back of your thigh as possible, without touching. This is a great stretch for your quadriceps (thigh muscles).

2. Facing forwards and arms in the air, reach down with one arm and try and touch the centre of your shoulder blades. With your other arm, push slightly on the elbow of the arm that is trying to touch your shoulder blades, until you feel the muscles start to tighten on the back of your arms.

3. Looking forward once again, place one leg out in front of you, completely straight, with your heel on the floor, toes pointing up and bending your other leg to lower yourself down and increase the stretch further. Push down on the thigh of your straight leg until the muscles in your calves and behind your knee start to tighten.

After you've worked out, it's recommended to stretch off once again, although if you would prefer, a leisurely swim for 20 to 30 minutes is just as effective.

Going to any of the many gyms available in the UK is a great way to both lose weight and keep your weight under control. However, without the correct guidance, you could very easily cause yourself to become injured unnecessarily and therefore it's imperative you know exactly what you're doing before, during and after your gym session.

by: Paul Delaney

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