How to Avoid Injury in the Gym while Body Building & Working Out

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You may be doing yourself more harm than good while working out and not even know it.
You don’t want to injure yourself because it can be painful and costly in the long run. Not to mention that it can stop you from exercising just when you were getting really motivated.
Here are some suggestions to make you more aware while you work out.
Know your Limitations
Orthopedic surgeon Kenneth Plancher, associate clinical professor at Albert Einstein College of Medicine in New York, says,  “knowing what your weak areas are and then avoiding the type of activities that are going to push hard on that weakened area. And if you can’t slowly build them up, then, to avoid injury, you have to avoid the activities that stress them.”
Choose the right exercise activities to not put strain on any weak areas of your body that are more prone to injury. For instance if you have a bad knee then swap the treadmill for the exercise bike.
Your Gender Affects your Flexibility
Gerald Varlotta, director of sports rehabilitation medicine at New York University’s Hospital for Joint Diseases and the Rusk Institute of the NYU Medical Center, says, "men function better in activities requiring a rigid plane of motion. Women, who have certain flexibility issues, do better at activities requiring multiple or diagonal planes of motion, activities during which men are more likely to be injured."
So guys can focus on exercises like weight lifting in a restricted format, push-ups, Nautilus machines.
Whereas women may find it easier to do Pilates, yoga, a stair stepper, or spinning.
Is it your time of the month (this one’s for the ladies)
Plancher says, "Studies also show that women are more prone to fitness injuries during their menstrual cycle”
This is because hormones can increase the looseness of the joints which makes injury more likely to occur. Being careful during this time of the month, he says, may help you avoid injury.
Ask an Expert
If you’re unsure, then ask. You could ask a trainer at your gym or research online.
If you’re going to chat to a personal trainer tell them your age and any relevant health information. This way they can give you the advice that’s right for you. If you’re going to see a trainer ongoing make sure they are familiar with the right exercises for your age and gender.
A trainer can help prevent injury in many ways, including:
Ensuring your body is in proper alignment while you’re working out
Keep you from doing the wrong workouts for your body type
Help you moderate your routines so you don’t do too much, too soon
Assess the appropriate progression of your exercises, weights, and rest periods
Warm Up Properly
warm up before every session and slowly build the pace of your workout over time.
"The warm-up helps the muscles to handle stress so they are less likely to be injured," Plancher says. “Almost everyone thinks they are in better shape than they are, which is how and why injuries occur."
Taking it down a peg or two at the beginning will help you to assess your limits.
Allow Muscles to Rest
doing one exercise over and over can set you up for a workout injury. Schroeder says, it leads to "overuse and repetitive use injuries, such as shin splints, tendinitis, and never-ending muscle soreness." 
So vary your workouts, try running on a treadmill one day and lifting weights the next.
This will give your muscles adequate rest between workouts so they can heal properly.
Schroeder adds that the best way to keep a small injury from becoming a larger one is to rest the sore muscle. "It’s the best avenue to a speedy recovery," he says.
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