gym workout tips – Do It Right

Everyone wants to reap the benefits of training such as losing fat, muscle tone, and strength. gym workout tips consist of forms and techniques that we use when we work out that are important for not only getting great results but for preventing injuries. For instance, lifting weights the wrong way, having a bad posture, or incorrect form on the treadmill, both of these things will lead to injuries due to the overuse of the wrong muscle.

In case, you are new to the gym, it is advisable to work with a specialist who has knowledge about weight training and is familiar with techniques. The common mistake that most people do is watching friends or others in the gym and trying to imitate them. Not everyone in the gym is an expert in training, they might be doing the exercises the wrong way. So, you must stick with someone who is familiar with proper weight training techniques and can give you the right gym workout tips.

When you are training, do:

lift the right amount of weight:

You must start with a weight that you can lift easily 10- 15 reps. Remember lifting more than you can handle will not build your muscle faster; on the contrary, it may lead to injury. Also, you should increase the amount of weight gradually as you get stronger.

Use the right form:

I cannot emphasize enough the importance of using a proper form; when lifting the weight, you should move through the full range of motion in your joints. Also, you should be aware that the range of motion differs from dumbbell to bars. Sometimes we cannot maintain the right form because the weight we are lifting is more than we can handle; in this case, you should decrease the weight or the number of repetitions. For example, 5 or 6 reps instead of 10 or 12.

Breathe:

Most people hold their breath while they are lifting weights, and that is a big mistake because breathing not only helps you lift weights; it also prevents injuries such as strain on blood vessels and back pain. So, you should breathe out when you lift the weight and breathe in when you lower the weight.

When you are training, don’t:

Skip Warm-up:

You should warm up for 10-15 minutes, you can start warming up your whole body by walking on the treadmill, and then target the main muscles which you are planning to exercise that day. Keep in mind cold muscles and joints are more likely to get injured than warm muscles and joints.

“A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity” (American Heart Association)

Rush:

I used to be one of those people who rush their exercise, but I realized that I will not get the whole benefit of the exercise this way. Moving the weight slowly and in a controlled fashion helps you isolate the muscles that you want to work on. Also, make sure you rest and take a breath for 1-3 minutes between exercises which helps your heart rate to slow down to normal rate.

Ignore pain:

Never continue an exercise that causes you pain. Not only it will not make the pain go away, but it may also lead to bigger and worse injuries. Remember ignoring pain, rushing things, and pushing yourself too hard will not do you any good.

Photo by Nicole De Khors from Burst

Do it Right

Weight lifting is a very safe mode of fitness if it is done the right way. All of us did the exercises the wrong way when we started, but we had help from people who has the knowledge and are familiar with the proper techniques of weight lifting. If you are new to the fitness world make sure that you find someone who can give gym workout tips, and how to do things the right way. The more you focus on the appropriate weight-lifting techniques, the more you will get out of your training program.