Health and Fitness Safety Guidelines When Training | Security ...

Admin | Sep 27, 2011 | Comments 0

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There are many people, who begin doing exercises in the gym by copying what others are doing. What they do not realize is that this is dangerous to their health. It is very important that on beginning an exercise regimen that you involve your gym instructor or fitness trainer who will evaluate your physical condition to decide which exercises are best for you and the ones that may lead to injury. Apparently, sitting on the couch all day will only mean further harm and weight gain. However, getting an injury from the gym is also discouraging and breaks your exercise momentum. The most commonly injured areas of the body are the knees and the back, which can even lead to surgery to correct the problem.

Taking care of the knees while you workout

The knee is the essential part of the leg, which when injured can regulate activities such as walking, running and standing. Activities can become very painful. To reduce knee injuries the following measures are highly recommended.

• When exercising make sure that your knees do not go beyond the toes, whether you are squatting or doing step aerobics
• Avoid bouncing while doing exercise as this causes over stretching of ligaments
• Avoid locking the knees as this only increases the load on the knees and does not increase the motion range
• Avoid pointing the toes and knees in different directions, whatever exercise you do ensure that the knees and toes point in the same direction
• Avoid hard contact of the knees on the floor
• Avoid putting blocks under the knees as this makes it hard not to avoid the knee and toe line. Always push from a flat surface

Taking care of the back while exercising

Another very common injury among people exercising in the gym is the lower back injury. Always remember that the back is the central support system, and you have to take good care of it for longevity and in your daily activities. Health and fitness rules for the back help keep the spinal vertebrae properly aligned. Failure to have good alignment will lead to muscle weakness and back pains, along with pains in other body parts. To prevent this from happening these are a few guidelines to follow.

• Always ensure that you keep your head in a balanced position. Whatever the exercise you do, ensure that the shoulders are back and the chest is up.
• Always keep the back straight, when you are doing any exercises in an upright position make sure that you are not arching the back.
• Always keep the back flat, this applies to when you are doing exercises while lying down, ensure that you do not curve the back.
• Always keep the knees slightly bent to avoid hurting the back.
• Train the abdomen as well for support as this will also help support the lower back muscles.

Cardiovascular safety rules

When many people are beginning an exercise regimen, they usually want instant results and this is actually not possible. It also leads to overtraining which can result in risks such as strokes and heart attacks depending on the individual?s health conditions. Here are a few signs that say it?s time to take a break and possible signals of cardiopulmonary difficulties.

• You begin feeling pain on the shoulders chest and the surrounding areas
• light-headedness nausea fainting and dizziness
• Severe fatigue
• Sweating profusely
• The lack of increased heart rate even with increased activity
• If the blood pressure drops or increases significantly

Having a personal trainer is a sure way to stay safe in your health and fitness regimen, and most of all being wise will certify that you obtain results and stay fit for life.

Filed Under: Health and Fitness

Source: http://www.securityworldnews.com/2011/09/27/health-and-fitness-safety-guidelines-when-training/

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