We sometimes enter the gym, complete a workout and leave thinking was that correct? Or could I have done anything else?
Here’s a few simple things to help you improve this train of thought and leave on a massive high and full of positivity.
1. Warm up – people tend to shrug this off but it is vital in all workouts to prepare properly. Cold muscles won’t be as pliable to work with. It will increase the risk of injury and make your workout less effective. Foam rolling, mobilisation exercises and light pulse raisers all help to prepare the body for the more vigorous exercises to follow.
2. Stretch more – Stretching seems to be neglected in sessions nowadays well at Inline Fitness we promote the use in every session we do. It can increase the range of motion and flexibility and at the same time reduce the risk of muscle tightness and strain. Post workout stretching is crucial to reduce DOMS (delayed onset muscular soreness). See your fitness professional in the gym for guidance and help.
3. Bring a bottle – (that’s not alcoholic) before the members ask. WATER!!!!
Always bring a bottle of water to the gym. Drink little and often before you feel thirsty. Thirst is the signal that you are already on the way to dehydration.
4. Find you intensity – many people either work too intensely risking injury or not intensely enough. Determine you workout goals that’s right for you not anyone else based on your ability, age, experience, knowledge and technique.
5. Risky Routines – avoid doing anything you consider risky and improve your workout IQ within your own physical parameters and develop accordingly.
6. Lifting to much – lift weights appropriate to you. Challenge yourself but add weights gradually as your strength increases. Allow at least 4-5 days between training muscle groups when splitting the body up to give time for recovery and muscular development.
7. The Cardio Machine Lean – cross trainers, treadmills, rowing machine and bikes seem like they are built to lean on but this may put undue stress on wrists and back areas. Monitor your posture during exercise as you would at your desk at work for most effective results.
8. Jerking around – If a free weight is to heavy that you must ‘jerk’ it up your probably straining your muscles which heightens the risk of injury. As a fellow trainer or instructor to assist you into correct starting position or find a weight you can lift that’s smooth and controlled (applies to fixed machines also). This also allows you to go through a larger range of movement for better muscular development.
9. Correct Fuelling – make sure you fuel correctly pre and post exercise this is essential for energy levels and body development. Every individual fuels differently and it has to fit into your specific routine and timescales. For further information ask an instructor at the centreI