There is nothing like seeing the finished product before you start. That is why Planet Fitness members are known for their dedication to working out. However, some people take this passion a little too far, forgetting that they need to exercise moderation and not overwork their muscles. Planet fitness time open is 24 hours. If you have become a part of the gym-goers who go overboard on the weight lifting, here are six hacks that will help prevent muscle-related injuries from becoming a regular occurrence at your local Planet Fitness:
1) Tie your shoes when you sit down.
Some people never bother to tie their shoes before sitting down. It may not seem like a big deal but when you sit down, your body is in constant motion and the slightest slip will result in you falling forward and injuring your knees or hips. This can be avoided by always tying your shoes before sitting down. Tie your shoes before sitting down, then walk around for a bit in them to loosen them up before putting them back on. Using this method will help prevent you from slipping and falling.
2) Don’t drink right before going to the gym
Pregnant women should avoid drinking 5 hours before they exercise, because it affects their baby’s ability to digest food properly. Without proper digestion, the baby could become dehydrated. However, everyone else should avoid drinking immediately before they go to the gym. Drinking will make you feel a bit wobbly and unfocused, which could lead to you making the wrong decision when lifting weights. That’s why it’s important that you wait a few hours before you head to the gym after drinking. It’s definitely best to stay away from alcohol in general, as it dehydrates your body and makes you feel out-of-sorts.
3) Always check for mirrors before exercising
You don’t want to be accidentally tripping over a bag or running into a mirror. Mirrors can be dangerous in the gym because they reflect what is going on behind you. Since there are often people using the equipment behind you, you want to make sure that there aren’t any mirrors around. Make sure everything around you is clear before you start exercising. Before you start your next set of lunges, always look around and behind you to ensure that there are no obstacles in your way that could result in injury.
4) If you don’t work out regularly, ease into it
If you haven’t been exercising for a while, and you decide to start going to the gym every day, you may be overdoing it. You will risk injuring yourself and hurting your muscles because you aren’t used to exercising. When starting out, it’s important that you only work out 30 minutes a day for the first few days. Overtraining injury is a common occurrence in beginners who go at it too hard. That’s why it is essential that you take things slow and ease into your regular routine. Don’t worry about losing fitness as long as you are exercising consistently.
5) Don’t forget to mix things up
Because every muscle in your body is connected by tendons and ligaments, injuries can easily occur after becoming too dependent on one exercise. The easiest way to avoid injuries is to mix things up, including the type of exercises you do. Switching things up allows your body to get used to a new training regiment and prevents injury. The more you learn about your body, the more effective exercises you will be able to perform. Make sure that you change up your routine every few weeks or so to avoid overworking certain muscles. If you continue to use the same equipment and do the same exercises, your body will eventually adapt, making it harder to get in shape.
6) Don’t be afraid to ask for help
Not everyone is a mind-reader and if there is something that you don’t understand, never be afraid to ask a fellow gym member or staff member for assistance. There is nothing worse than doing an exercise that you don’t understand and hurting yourself. Most people aren’t trained in what they do, so it’s important to ask them for help when you need it. Always check before you start exercising so that there is no question about whether or not you can use the equipment or mats. You don’t want to get injured by trying to perform an exercise when it is clearly unsafe. They are there to help and they want you to take advantage of their expertise.
It can be tough going it alone at the gym when you don’t know what you’re doing. However, if you were to exercise with someone who knows what they are doing, then you could avoid injury by following their lead. That is why it is important to be conscious of what you are doing before you start. These six hacks will help prevent muscle-related injuries from becoming a regular occurrence at your local Planet Fitness.