Home Fitness Safety And You
Home Fitness Safety and the use of your HomeGym, should be as every bit important to you, as it should have been to you if or when working out in the public gym system.
Just keep in mind safety begins with you, and with the different types of equipment on the market today, danger is always present if ignored, especially if kids are in the household.
Common sense will play a big factor in your or your family's home fitness environment, and you can avoid injuries as long as you follow some simple guidelines. Following these guidelines and using your common sense makes for a safe, stress free, and enjoyable workout atmosphere.
There are basically 3 fitness levels which are a Low Fitness Level, Intermediate Fitness Level, and the Expert Fitness Level, and as you work your way up to different fitness levels, so to should your safety awareness increase.
The reason safety becomes more of a factor is because of the increase of equipment, weights, and degree of difficulty of exercises that you will be getting into.
As I don't want to bore you to death with a ton of reading on something as important as Home Gym Safety, so I will try and list the most important rules to follow whether your just a beginner in home fitness or at an expert fitness level.
But as long as you remember the most important rule of Safety Begins With You than you will already be on the right path.
Home Fitness Rules:
- Consult your Physician - Physician's approval is a must especially if over 30, or overweight, or have a medical condition, or on medication.
- Lockable Door - If you have children in your household you want to be able to lock access to your gym when not in use.
- Flooring - Having the proper flooring to sustain the weight is a must along with matting to go on that floor to ensure stability while working out, if not sure what weight your floor will hold Go to Home Gym Plan and look under Space for more information.
- Equipment Spacing - Having the proper spacing between equipment is essential for freedom of use, and ability to move about your workout area
- Check Equipment - Always make sure your equipment is in good working condition, if faulty that is a sure bet for injury. If you have equipment in need of repair Go to Treadmill Doctor they are the leaders in fitness equipment repair.
- Heart Rate Monitors - Help you achieve your target heart rate zone for maximum effective fitness, by telling telling you the number of times per minute your heart needs to beat. Your target zone should be between 60% and 75% of your maximum heart rate.
- Warm ups - Always do warm ups the first 2-5 minutes of a workout to limber up your muscles and prepare you for strenuous exercise, and bring bring your heart rate into your target heart rate zone.
- Stretching - Can include standing calve muscle stretch, standing quadriceps stretch, and sitting hamstring & lowerback muscle stretch.
- Cool Downs - Never stop exercising suddenly! You need a slow paced cool down period of 3-5 minutes to allow your heart to re-adjust. After the cool down do the stretching again to relax your muscles.
- Treadmill Safety Key - Make sure key is attached to your body, you don't want to be flying off the back of the treadmill, and cause injury, key shuts down treadmill automatically.
- Proper Lighting - You always want to have good clear visibility as to what you are doing. Florescent lighting is advised.
- Proper Clothing - You wouldn't wear gym clothes to go to the club, so don't wear street clothes to workout in your gym. Proper gymwear, footwear, and the use of gloves, is a must when using equipment, also leave the jewelry behind.
- No Food - You don't want to be chewing on something during workouts, this includes gum, leaving open the possibility for choking. Having plenty of liquids on hand is recommended.
- Start Slow - Always start slow with degree of difficulty for workouts, conquer a routine, then move up don't get in a hurry here.
- Proper Technique - Having proper technique when using your equipment, or performing an exercise is crucial to staying injury free, slow and controlled is a must. If not sure about technique consult a certified personal trainer or certified strength and conditioning specialist. For tips on technique you can Go to Guides for more on this.
- No Overtraining - Don't overwork yourself during your routines, know your limits, muscle fatigue is not a good feeling, you will feel this if just starting out, but will soon go away. Train every other day (recommended) no more than 2 days in a row,(not recommended) until more experienced and up to 3 to 4 days a week tops. After 6 wks of training take a few days off to let your body recover or reduce intensity of workouts.
- Breathing - Remember to breath during workouts, exhale during exertion, inhale on release, no holding breath for long periods, always include proper breathing technique.
- Spotter - If into Strength training or Bodybuilding, and the use of Barbells or smith machines for example, the use for a spotter is critical, serious injury or even death is possible. If your into this type of lifting than inviting an experienced spotter, maybe a friend, or family member, to workout with you is a must. Be prepared, having a pre-workout plan on what to do is advisable, in case the lifter gets into trouble.
- Barbell Locks - Make sure weights are locked onto the bar before use, falling weights can do serious damage to toes for instance, or other bodyparts, if equipment comes with pins make sure they are locked in before use.
- Loose Equipment - Make sure area is picked up before working out, while working out, and after working out you get the point, always put equipment back to proper storage after use.
- Electrical - Unplug all electrical chords when not in use.
I could go on and on with this list, but at some point your common sense will kick in and take over through time, but as long as you always remember this, safety is your responsibility, and that it always starts with you, with that in mind there is no reason you can't have a healthy and safe fitness future with your home fitness room.
Home-Gym-Concepts is providing this list purely for your information and educational purposes we in no way claim to be experts in the field of fitness safety.
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