7 Ways People Hurt Themselves at the Gym | Lifebru
Connect with us

Fitness

7 Ways People Hurt Themselves at the Gym

I’m sure we’ve all been at the gym and watched some dummy misuse equipment almost to the point of injuring…

Published

on

I’m sure we’ve all been at the gym and watched some dummy misuse equipment almost to the point of injuring themselves. These gym fails are all over YouTube, people falling off treadmills, getting body parts stuck in machines and wearing ridiculous workout gear. I’m not here to talk about these numb nuts; I’m here to discuss regular people who get hurt at the gym. There are some simple steps that we all should follow at the gym, so I won’t mention cleaning your sweat off machines after you use them or tripping over weights left out by some novice. These are 7 ways people can hurt themselves at the gym.

 

No Warm Up

It is no secret that stretching and warming up your muscles is fundamental to a good workout. Warming up is crucial to keeping your muscles from tearing severely.   We’ve all skipped a warm up because we were running late, but how many times did that cause injury? It’s especially important to stretch prior to a workout if you’ve been sitting for long periods of time. Your muscles are extra tight after a long day at the office, so a proper warm up is key to prevent injury.

 

Break Proper Form

This is most common on your last few reps of a set. We’ve all been there, only two more reps left and we are just dead tired, so we use improper form and we pull a muscle in our back. It’s so important when lifting weights to keep your spine straight and the mass on your heels. Staying centered and using proper form will stop you from hurting yourself and you will get more out of the workout.

 

Push thru Pain

People at the gym have a mission, to get in a certain shape. This goal will often make people push through the pain and in doing so, hurting yourself more. Muscle soreness is one thing but persistent pain is usually a sign of a deeper issue. You know your body better than anyone else, so if you think you can handle it, you probably can, but be careful.

 

Push too Hard

When you workout you get a rush of endorphins, which make you feel super strong. These endorphins can ultimately hurt you by making you feel stronger than you actually are. Be mindful not to go too hard and max out on your weight. More reps are always better than maxing out every attempt.   Increase your weight or distance in small increments so you don’t suddenly injure yourself. The key is to be smart and not let your rush of endorphins fool your body.

 

No Recovery Day

You have to give your body a chance to recover from a workout, that’s why it’s important to switch between legs and arm every other day. Alternating workout zones is key to recovery. When you exercise, you are tearing muscles and to get stronger, they need time to repair themselves.  

Recovery days don’t need to be lazy days, instead, spend those days working on other areas. You can’t do bench everyday, its ultimately unhealthy. You need to alternate days or eventually you will tear muscles and have to take months off.

 

You Aren’t Cross Training

You have to switch it up, that’s for sure. A healthy body needs multiple workouts so every part of the body gets exercised. You don’t want huge arms and tiny legs believe me.   Mix up your exercises and consider cross training. If you always do free weights, maybe do 2-3 days of cardio in between so change it up. Maybe toss in some yoga or Pilates to strengthen your core.

 

 

Wearing the Wrong Shoes

Shoes are usually made pretty specifically. Running shoes are meant to move forwards and not side-to-side, so if you wear running shoes to a Zumba class, you may roll your ankle. Instead, invest in some cross trainers or wrestling shoes. You should have a few pair of athletic shoes, for all your different activities.

 

Follow these simple rules and hopefully you won’t injure yourself at the gym like some knucklehead rookie.

 

Photos courtesy of the fitness news, 123RF, best cross training shoes, healthynomics, youtube

Read full article here.

 

Up Next

Everyone Was Wrong About Saturated Fats

Don't Miss

7 Foods you Should Never Freeze

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Featured

Yoga: The Ultimate Solution to Chronic Pain

Published

on

A recent study found that patients with chronic disease and depression found a sort of release upon trying a mindful-based stress reduction course. The study proved that there was a considerable improvement in the participants’ mood, functional capacity, and perceptions of pain upon participating in the activity. According to the Journal of the American Osteopathic Association, it was found that 89% of the study’s respondents claimed that the program helped them in various ways. Despite having 11% of the participants remaining neutral, most of them agreed that the activity allowed them to better cope with the pain. Chronic pain may be common, but this ailment is considered one of the most severe medical conditions out there. The medical condition is believed to have affected over 100 million people in the United States and correlates to an annual cost of $635 billion.

The Effects of Chronic Pain

A small-scale study was conducted in a semi-rural population in Oregon, wherein issues about affordability, addiction, and access to care are abundant. During eight weeks, the participants were instructed to try a mindfulness meditation followed by a mindful hatha yoga exercise. According to Cynthia Marske, an osteopathic physician, and director of graduate medical education at the Community Health Clinics of Benton and Linn Counties, she claims that numerous people have lost hope because of the possibility of chronic not being fully resolved. However, she believes that mindful yoga and meditation can help the body’s structure and function and cater to the healing process. 

The Difference Between Healing and Curing

According to Dr. Marske, he claims that healing is becoming whole again, while curing is the point of eliminating the disease. He believes that yoga and meditation can help make things manageable during the chronic pain healing process. A study conducted found that mindful meditation and yoga led to notable improvements in a person’s perspective on pain, disability, and depression. In the Patient Health Questionnaire, also known as PHQ-9, it was found that the scores of the standard measure of depression dropped by 3.7 points on a 27-point scale. Dr. Marske concluded that some patients often experience a similar drop from the use of anti-depressants. 

Depression and Chronic Pain

Dr. Marske claims that depression and chronic pain go hand in hand. However, he believes that mindfulness-based meditation and yoga can, indeed, restore a patient’s physical and mental health. He believes that both of these combined are effective alone or infused with other medication and therapy treatments. Participants also received instructions from MBSR, a systematic educational program that trains people to raise awareness of the self in the present time and a nonjudgmental manner. The results support other claims on how MBSR can help treat chronic pain while healing from perceived depression. Dr. Marske says that the bottom line is that patients are looking for new ways to endure chronic pain and effective non-pharmaceutical remedies available. However, he firmly believes that yoga and meditation are the go-to plans for patients searching for relief from chronic pain.

Continue Reading

Featured

Lady Gaga, Ray Dalio, and Oprah Swear That TM, a Meditation and Yoga Derivative. Works for Them

Published

on

Mental health is a major aspect of our well-being. It affects everything else, from decision-making to stress management. Meditation and yoga are key techniques in maintaining excellent mental health. However, there’s a trending derivative that’s currently making the rounds among celebrities—Transcendental Meditation (TM).

Personalities at Twitter, including Square CEO Jack Dorsey and Beyonce swear that this new technique works as it helps them improve creativity, control stress, and boost energy levels.

During Oprah Winfrey’s “2020 Vision Your Life in Focus Tour” conducted at Fort Lauderdale, Florida on Saturday, Winfrey and Stefani Germanotta aka Lady Gaga discussed their love for TM and its corresponding benefits in their lives. These celebrities, including Bridgewater Associates founder Ray Dalio, share that they learned TM from their teacher, Bob Roth, CEO of The David Lynch Foundation.

What is Transcendental Meditation?

Transcendental Meditation or TM is an exclusive practice. Its followers—or would-be followers—are taught by certified instructors through a 4-day course that’s made available for $380 to $960, depending on the student’s level of advancement.

According to Roth, TM is a simple meditation technique that requires you to sit for 20 minutes twice a day while uttering a repeated mantra. In his 2014 YouTube video, Roth adds that TM differs from other meditation techniques because it “allows the active thinking mind to just, all of it to just settle down, and experience quieter levels of thought” as compared to other techniques that prompt you to focus on your breathing or observe your thoughts.

More Important Than Work

Winfrey, in her 2018 Super Soul Conversations interview with Amy Schumer, asserts that TM is “one of the most life-enhancing things [she] ever did”. After the said TM experience, Winfrey shared in her 2011 interview with “The Dr. Oz Show” that she hired a TM coach to teach her Harpos Studios production crew how to meditate.

She says that her staff would, then, take a couple of breaks each day as the practice of meditation is “more important than the work you are doing. [TM] brings a kind of energy and an intensity of energy, an intention that we have never had before.”

Reason for Success

In his 2018 Facebook post, Dalio attests that TM is possibly “the single most important reason for whatever success [he’s] had.” Dalio, 70, shares that he first came across TM during his early 20s. In his book entitled “Principles”, he says that TM “has enhanced my open-mindedness, higher-level perspective, equanimity and creativity. It helps slow things down so that I can act calmly, even in the face of chaos, just like a ninja in a street fight.”

Dalio asserts recommends those who are curious about the positive effects of transcendental meditation to get a copy of Roth’s 2018 meditation book, “Strength in Stillness: The Power of Transcendental Meditation.”

End Thoughts

Meditation and yoga have long been used to correct certain mental health issues. Recent studies report that transcendental meditation, a newer derivative of these techniques, poses possible health benefits. In a 2009 research, experts discovered that young individuals who practiced TM for 3 months displayed lower levels of anxiety, anger, depression, hostility, and even blood pressure.

Continue Reading

Featured

Turn Your Extra Rice Into Something More

Published

on

Rice is best paired with any of the viands you can think of, whether it’s vegetables or meat. It goes so well with anything. Without rice, sometimes, we feel unsatisfied; thus, we still feel hungry. However, you can turn rice into something you want it to be! Fried rice, for example, yet, it is not the basic ones; you can add something into it to make it more delicious and mouth-watering.

Depending on your position, leftover takeout rice can be the bane of your existence or a blessing. For most of us, it’s the latter. Extras such as these are the foundation for a superb reinvented supper, namely fried rice.

Fried rice is an excellent weeknight feed, whether you want to extemporize with what’s already in your kitchen or have a specific project. Here are some recipes from our archives, which are great as written and easy enough to achieve. They’re so great; you might find yourself ending up ordering more rice just to make them. 

Fried rice with broccoli and mustard greens

A vegetable-loaded version uses a sharp technique that has you cook the ingredients in steps, which is especially helpful if you don’t have a wok or large skillet.

Better than takeout fried rice

Sometimes, there are similarities between what you might get if you ordered fried rice, but we prefer the freshness and crunch of homemade. The ginger and red pepper flakes are making it sound, too.

Sesame fried rice with spring vegetables and egg

Brown rice binds more nourishment into the stir-fry, and fried eggs mean you can mix in a runny yolk for an extra-luxurious texture.

Garlic fried rice (Chahan)

This is for garlic lovers; celebrate because you’ll fry a few cloves for this recipe. It calls for short-grain Japanese rice, so here’s an ideal recipe for making a cut in any sushi rice you may get. 

Vegetable fried rice

This recipe helps you with extra brown rice. Other than that, it will also get you to reinvent those broccoli stems instead of throwing them away or doing the same recipe over and over again. 

Quick ham-fried rice with lavender

This is clearly off the hidden path, but the floral flavor plays well with the pork, ginger, and raisins. 

Spicy basil tofu fried rice

A stir-fry for one that recommends making a baked marinated tofu for extra flavor and thick texture. You can also swap in plain extra-firm tofu. 

African soul fried rice.

Food writer and culinary historian Michael Twitty is the source of this vivid dish that includes traditional or indigenous ingredients to West and Central Africa. 

Those are just some of the recipes you may use for converting your plain rice into something more tasty. Avoid food waste, get what you can consume. If we can’t avoid leftover foods, let’s not leave it. Let’s transform it.

Continue Reading
Advertisement

Facebook

Featured14 hours ago

8 Ways of Dealing with People You Don’t Like

Beauty14 hours ago

Black Designers Celebrated During the Milan Fashion Week

Featured15 hours ago

Covid -19 and its Effects on Nightmares

Featured2 weeks ago

Yoga: The Ultimate Solution to Chronic Pain

Featured2 weeks ago

The Literal Height of Fashion: Mountains of Clothes Build-Up

Featured2 months ago

How To Get a Good Night’s Sleep?

Fitness2 months ago

7 Foolproof Health Benefits of Running

Fitness2 months ago

Successful Eating Diet Tips

Featured2 months ago

All About Fasting: A Gateway To A Healthier Life

Featured2 months ago

How To Start Your Day Right

Categories

Trending