Beginners are prone to mistakes that derail their fitness goals, but even the most experienced gym-goers can make mistakes that lead to injuries and infections. The last thing you want from your workout is an injury that will set you back, a nasty rash or MRSA. Stay safe and healthy by avoiding these five mistakes at the gym.
Stretching First
Years ago we were taught to stretch before a workout, but now we know better. Stretching cold muscles can result in injuries, so you should always warm up before stretching. But new research has found that stretching before a workout can be counterproductive. It reduces strength, stability, and balance. Instead of stretching first, you should do your stretches after your workout when your muscles are fully warmed up.
Jumping on Equipment You Haven’t Learned to Use Properly
Gym equipment accidents can be deadly, especially when motorized equipment is involved. It’s not enough to be familiar with the type of equipment you plan to use. You need to get all of the instructions for the model you will be using. Know how it operates and how to use the safety features before you begin.
Forgetting Your Water
Dehydration decreases performance and can lead to muscle cramps. Keep your water bottle handy so you can stay hydrated during your workout. Water is a necessary component for building muscle and maintaining muscle tone.
Using the Gym’s Yoga Mats
Bring your own mat. In fact, you should bring your own of everything that you can. Most gyms provide supplies such as yoga mats and other items as a courtesy, but they can harbor the germs that cause skin infections, hepatitis A, cold, flu, and athlete’s foot.
Using a Machine Without Cleaning it First
Along the same lines, you should wipe down machines before you use them. Just drying them off with a towel is not sufficient. You need to use an antibacterial cleaner, either a wipe or spray. Many gyms have them on-hand near the equipment. And, to be courteous, you should wipe down the machine after you use it too.
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