If you want to stay healthy and avoid injury, you need to make sure you always exercise safely. If it’s safe and painless, you’re more likely to stick to it.
Here are some tips how to workout safely and rules what you should never do during a training session.
√ do a warm-up routine before you start any exercise.
√ maintain the natural alignment of your spine throughout all movements—the back of your neck should be long, your back curving naturally, and your pelvis slightly tucked.
√ pull your belly button toward your spine to include your abdominal muscles—this will give your lower back enough support, build core strength, stop your stomach from bulging, and encourage good posture.
√ move slowly and with control during each movement, both going into and coming out of positions. This not only maximizes safety, but also increases the effectiveness of each workout.
√ remember to breathe—it may seem obvious, but people often get so carried away thinking about good technique that they unintentionally hold their breath.
√ exhale on the movement involving most exertion and inhale on the return movement.
√ work at your own pace—only do as much as is comfortable for you and feel free to adapt movements according to your needs, whether you need something less or more challenging.
√ drink plenty of water to stay hydrated.
√ finish workouts symmetrically—do the same number of repetitions on both sides.
√ stop exercising if you experience any discomfort or pain at any time, or if you become faint, dizzy, or have difficulty breathing.
√ do a cool-down routine once you have completed any workout.
X work out on a full stomach.
X ignore your medical conditions or fitness level.
X exercise to a point of discomfort or pain.
X hunch up your shoulders as you exercise, since this will collapse your chest and cause bad overall posture, as well as a wrinkled chest.
X over-arch your back, since this can create unhealthy compression and tension.
X allow your stomach to bulge out as you work out.
X bend your knees farther forward than your toes or ‘lock’ your legs when they are straight; both actions will put undue pressure on your knees.
X sacrifice good technique for more reps, sets, or length of time held—doing an exercise incorrectly not only reduces its effectiveness, but also increases the chance of injury.
X overdo it so much in one session that you feel too weak for the next one.
X compare yourself to others—every person’s needs and capacity are unique so trying to move at someone else’s pace could be detrimental to you.
X underestimate the importance of adequate rest: your body needs time between sculpting workouts to recover, so rest is just as important as exercise.