Smoking risks

Tips to Avoid Workout-Related Injuries

For all the gym buffs out there, they usually view the gym as a haven where they can immerse themselves into a world all their own. Despite the fact that you expect your body to be worn out at the end of a workout session, the improvements to your health that you will get to experience after a strenuous workout is a good kind of tiredness and a good kind of pain.

Naturally, the opposite is true if you will experience an exercise related-injury. Whether it's pulling a muscle by taking on too much weight when you’re not ready for it yet – or a complicated treadmill accident – these mishaps can actually be avoided if you're careful enough.

How to Avoid Workout-Related Injuries in the Gym

Now, if you want to avoid workout-related injuries in the gym, here are a few tips that you need to keep in mind:

1. Always do warm up techniques and stretching exercises.

You'll be temporarily out of sorts if you so much as pull a muscle while in the middle of an intense workout. To avoid muscle-related injuries, make sure to always do warm up exercises and stretching techniques.

These two are not an option, they're a must if you want to avoid exercise related injuries in the gym. As you do warm up activities, your heart rate will slowly increase and your muscles will slowly stretch so that you can do the exercises more easily.

2. Always watch your posture while lifting heavy equipment in the gym.

Whether it's a pair of light dumbbells or heavy weights that you are carrying in your arms, you should always make sure to have the proper posture. One of the most common mistakes that people make while working out in the gym is rushing through a particular workout routine and not minding their posture.

Remember that a slow but sure repetition of a particular exercise is more effective than going through the motions with poor form.

3. Don't push your body into doing advanced exercise techniques that it is not yet ready for.

This is another common mistake that people make while working out in the gym. There's a reason why some exercises are suitable for beginners and those who are in the intermediate or advanced levels.

The body can only take so much stress and pressure – and if you're a beginner who's forcing yourself too hard, too soon – you will more likely end up in an exercise-related injury.

4. Always use the proper breathing techniques.

There's a reason why you're asked to inhale and exhale at a particular point of doing an exercise. If you will not use the proper breathing techniques, you may end up being short on oxygen and experience dizziness or even loss of consciousness during an exercise.

By using the proper breathing techniques, you will see that exercise becomes less of a strain and more of an activity that builds stamina.

5. Always perform cooling down exercises.

Finally, make sure that you perform cool down exercises that will allow your heart rate to slow down gradually.

Remember these tips when working out in the gym so that you can stay safe while avoiding exercise related injuries at the same time.

Nick Clipton is a bodybuilding trainer. He writes for his blog www.buildingbodymuscles.com. Nick is a trusted online bodybuilding reviewer and has reviewed several online bodybuilding programs by authors like Sean Nalewanyj and Vince Delmonte.

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My new Silva EX3 pedometer finally arrived a few days ago.

Well worth the wait - no wonder they were sold out! What a difference it is making.

The cheap one I bought while I was waiting for delivery of this one started being annoying and so I didn't wear it all day. With this one you can wear it around you neck, in your pocket or in your bag and it's around 20g (less than an ounce) so you don't even notice you're wearing it.

It resets itself automatically every night (keeping a record of the last 7 days for you) - I leave it in my dressing gown pocket until I'm dressed and then it goes in my pocket or around my neck depending what I'm wearing.

No annoying click click click either or falling off your waistband when you bend over.

If you've only ever used those horrible cheap ones you'll really notice the difference though that may be less of a case if you've had an expensive one before.

As far as motivation goes, it's working for me so far.

I'm reasonably fit so I didn't start from the beginners part of my pedometer weight loss program with a gradual build up on steps - I'm aiming to do 10,000 steps a day.

First day I had the EX3 I had only done 6000 or so steps by 4pm so I did an extra 30 minutes stepping in front of "Ready Steady Cook" to help me arrive at my target and yesterday I decided to walk to the Post Office instead of driving so that I could get some extra steps clocked up and I got to almost 13,000.

Today I have not done any formal exercise so I am around the 3000 mark and so that will be me going for a walk this evening or stepping in front of the TV again instead of being lazy.

By the way if you would like to buy one I have seen these on Amazon in the Uk - the .com site doesn't seem to have them but you may get something similar on their pedometers page.