Gym Exercise Safety



By Matt Yang, DPT

1. Talk to your doctor before you start exercising

    Consult with your physician if you have an unstable health condition or suspect that you may have a condition that may interfere with an exercise program.
2. Wear comfortable clothing and make sure you're hydrated
    Wear clothing that you can easily move in and make sure you also put on closed toe shoe when working out.

    Dehydration during exercise can cause muscle fatigue and loss of coordination.
3. Warm-up and Cool-down
    Warm up
      Warming up will prevent injury by gradually increasing your heart rate/circulation, which will loosen joints and allow increase blood flow to muscles.
    Warm-up Recommendation
      Minimum of 10 minutes of cardiovascular exercise and 5 to 10 minutes of stretching.
    Cool-down
      After exercising, your heart rate and body temperature are above normal. This means if you stop too fast, you may feel dizzy or faint due to pooling of blood in the lower extremities.

      By doing some light exercises to reduce heart rate and gradually cool down the body temperature can help reduce muscle cramp and stiffness.
    Cool-down recommendation
      5 to 10 minutes of light aerobic exercise follow by 5 minutes of stretching.
4. Start slowly and listen to your body
    If you have not been physically active, start slowly. Do not push through finishing an exercise if you're feeling faint or have pain.
5. Make sure you are doing the exercises correctly
    Good form is essential. If you don't know how to do something, just ASK! This is not the time to figure things out on your own. Ask a qualified personal trainer how to use a particular equipment or exercise that you are not familiar with.


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