The Word on Weightloss

I’m so proud of you. You’re keeping up with your weight loss goal by hitting the gym several times a week. You’ve conquered the most challenging piece of any weight loss plan – keeping up with the fitness regimen! The best then that I can do to encourage you to keep up the good work is to remind you that it’s important to take care of yourself while you’re at the gym because there are plenty of ways you can really risk your health and well-being from infection to injury.

Here are four gym health risks and the best ways to avoid them.

1. Sprains, strains and broken bones

• Your body’s most vulnerable time during your workout occurs at the very beginning. It’s twice as easy to sprain, strain or pull a muscle when you haven’t allowed yourself ample time to warm up and prepare your body for the workout ahead. Additionally, if you’re lifting too much weight or using poor technique and form you can easily injure yourself.
• Avoid this risk by warming up, beginning your workout with some easy movements to get the blood flowing to your muscles. Before every workout I spend the first 5-10 minutes stretching out my back and hips. If you’re lifting weights or completing an intense drill, make sure to watch your form and breathe properly. Don’t forget to slow things down! Your workout isn’t a race to the finish. Above everything else, if something doesn’t feel right, stop what you’re doing immediately and take a break. Walk around and stretch out your body. In severe cases you might want to ice the injured area immediately. Be sure to get a gym staff person to assist you.

2. Falls

• Anytime you’re running, jumping or moving around various objects and people, it’s important to be ultra aware of your surroundings to avoid a fall that could break a bone or severely sprain a joint.
• Avoid this risk by taking your time and observing your surroundings. Move to an area that’s clean and less crowded. If you’re in a wet area (like the pool), walk slowly to a safe location before continuing your workout.

3. Uncertified Fitness Trainers

• You’ve done a good thing by hiring or working with a personal trainer. In most cases these individuals need a degree or certification in order to practice as a trainer at your local gym. Does your personal trainer have a degree or certification? Do you know what they have? It’s important to make sure that your trainer has an updated certification with specific requirements.
• Avoid working with an under-qualified personal trainer by asking to see their certifications. Certifying organizations include the American Council on Exercise, the American College of Sports Medicine, and the National Strength and Conditioning Association. It’s also important to make sure your trainer is CPR/Fitness first aid and automated external defibrillator (AED) certified. If nothing else, be absolutely certain that the gym staff know where the first aid kit and AED device is located.

4. Infections and Germs

• Nobody likes being sick, and unfortunately germs and bacterial live everywhere and are especially prevalent at your gym. These types of fungi, bacteria and even viruses live easily in moist areas like the shower room, hot tub, sauna and swimming pool. Bacteria can thrive on towels, locker room floors, weights and even sweaty machines.
• Avoid the risk of infections by cautiously using your gym and cleaning up after yourself. Wash your hands frequently or use the hand sanitizer provided by your gym. Wipe down the equipment you use after your finished. Bring your own towel to the gym! Don’t be lazy – use what you know is clean and lay on it while you use the benches. If you shower at the gym make sure you use “shower shoes” to avoid getting athlete’s foot, toenail fungus or viral infections.