Safety Rules!

No - I am not guilty!  

Rick has been telling everyone we had a fight and he won!  (Yeah right!  Can anyone see that happening?)  Anyway, I wish the story were that exciting.  Rick actually got hit by a racquetball playing one of his friends the other night.  As bad as it looks, we are so grateful he was wearing eye-guards to protect his eyes.  

Injuries and accidents happen at the gym - no one likes it; but when engaged in high speed sports or strenuous exercise, that's our reality.  So it's important that we all know the basic safety rules when we head to the gym.  

Here are a few (see below).  Do you have guidelines and safety rules as well?   Always come to the gym ready mentally, emotionally and physically to accomplish a safe and rewarding workout!        Lynette  

Safety Guidelines

• Always check with your doctor before beginning any exercise routine.
• Warm up for at least 5 to 10 minutes before you begin any strength training.
• Be sure to utilize proper form when lifting weights for both safety and effectiveness. Begin with light weights and perfect your form using them. As you get stronger, gradually increase the amount of weight over time by no more than 10% weekly.
• Remember to cool down 5 to 10 minutes at the end of your workout.
• Be sure to drink plenty of water while working out, before and after to stay hydrated.
• As a beginner, use machines when possible, as they are built to put your body in the proper form and isolate the right muscles.
• Don't hold your breath when lifting weights. Exhale fully and forcefully on the exertion phase of the lift, which is generally when you are lifting the weight, and inhale deeply on the other phase.
• Consider having a spotter. Having a workout partner to go through your routine with you will demand proper technique and full effort on all your exercises. They will offer encouragement and feedback, and in the case that you have muscle fatigue and you can't finish a set, they can help you remain safe.

Know When to Stop

• Dizziness, pain in the chest, arm, neck or shoulder, muscle cramps, cold sweats, and/or acute pain in the bones or joints are warning signs that exercise should be stopped.  If you are short of breath, slow down your exercise regime.

Why Guidelines are Essential

By following these simple rules, you will increase your performance and safety every time you workout. Remember to start small and work your way up into the heavier weights (after you have perfected your lifting techniques), and you will have the best results with your strength training program.