Working out is great for you, everybody knows that. But it can also be dangerous if you don’t do it right. If you’re about to start your first ever workout routine you won’t have a clue what you’re doing. Don’t worry, everybody else went through the same thing when they started out. Those huge guys at the gym look professional now but there was a time when they were just as clueless as you. Following bad practices when you’re working out is a great way to get yourself seriously injured and if you aren’t careful, it could be permanent. Anybody out there that’s just getting started should read these safe workout rules before they do anything else.
Warm Up And Cool Down
This is the most important thing that you should be doing anytime you workout, even if you don’t think it’s going to be that strenuous. Launching straight into an intense workout with cold muscles is a bad idea because you’ll end up pulling a muscle and you won’t be able to workout at all until it heals. Warm yourself up for around ten minutes with a light jog and some simple stretches. Cooling down is equally as important so once you’ve finished your workout routine, do five minutes of brisk walking or a light jog to gradually bring your heart rate back down to normal. Make sure you stretch all of your muscles out again otherwise they will seize up.
When you’re first trying to use training equipment, some of it looks pretty confusing. Trying to work it out yourself is a bad idea because if you get it wrong, you won’t be getting a proper workout and you risk hurting yourself. Your gym and fitness centre will have plenty of employees wandering about so just grab one and ask them to show you how to use the machine. It might also be worth booking a few sessions with a personal trainer. They can show you how to safely use all of the equipment and teach you some workouts that are tailored to your specific fitness goals.
Don’t Lift Too Much Weight
It can be a bit embarrassing getting onto a machine and having to reduce the weight by half but nobody is judging you because they’ve all been there themselves. Don’t damage yourself just to save face in the gym. When you’re starting out, your form is much more important than the level of weight you’re lifting. Putting the weight up is pointless if you aren’t using the machines properly. Start out with a very low weight and then gradually build it up as you progress. You should be able to lift the weight confidently while still feeling some resistance in your muscles.
Nobody likes leg day but if you just focus on your arms and nothing else, you’ll end up looking out of proportion and ridiculous. You need to work all of the muscles in your body equally so you get bigger and remain in proportion, so grab your gym bag and head back to work your legs. Make sure you are giving muscles enough time to rest as well, working them everyday is going to cause serious damage after a while.