The fitness bug is spreading and even school children and teens are hitting the gym or taking up some form of workout. While it is amazing to see young people trying to get fit, this trend can be harmful. It is important for beginners to understand the importance of working out right. When you work out in a gym, run or cycle, you can injure yourself if you do not do it correctly. Dhruv Chaudhuri, Associate Vice President and Head Coach, Multifit, talks aboutcommon injuries when gymming, cycling and running.
Not hiring a trainer: Back injuriesis very common in beginners when they work out in a gym. If you work out under the supervision of an inexperienced trainer, he will not be able to correct your posture or guide you on how to exercise safely. Certain exercises, especially the ones with weights, if not done properly, can result in a slipped disk. So make sure you hire an expert trainer.
Not maintaining a proper posture: Even a seemingly simple exercise like squats can result in anterior cruciate ligament tear, which does not heal on its own and requires a surgery. Jogging on the treadmill without proper shoes or lifting heavy weights can also harm your knees.
Not following a warm-up and cool-down routine: Lack of warm up or adequate cool down can result in a pulled muscle. Most beginners do not understand the importance of a proper warm-up and cool-down routine.
Cycling
Not stretching before a ride: Iliotibial band is the muscle on the side of your thigh. If you start cycling without enough warm up, this muscle can get inflamed. It is important to stretch and use foam rollers on your thighs before you begin cycling.
Not strengthening your muscles: Sitting on the bike for long puts a lot of pressure on the lower back. Also, riding on a bumpy terrain shocks the lower back. Not doing enough muscle strengthening exercises can harm your lower back. Also, the handle of your cycle should ideally align with your seat.
Not following a warm-up routine: If you don't train your body enough, especially your legs, the nerves in your legs can compress, causing you pain and discomfort. The ideal way to start cycling would be to begin with warm up exercises and start cycling short distances before you go all out.
Jogging
Not doing muscle strengthening exercises: Running, especially on hard surfaces, can send a lot of shock to your knees and back. If the muscles around your knees aren't strong enough, you can suffer from knee pain. Do strength training exercises for strong muscles.
Lack of warm up: The tendon connecting the calf muscle to knees can get inflamed, causing pain and tension, when you run. Again, lack of warm up is the reason. If you start running without a warm up routine, your muscles can react by getting stressed, causing pain. Also, sudden strenuous movements cause side stitch, pain on the sides of your abdomen, just below the ribs.
If you want to begin working out, cycling or jogging, it is essential that you speak to a trainer and understand what you need to do. Start slow to build your strength and follow what your trainer advises. Do not focus on immediate results as it can cause long-term damage.
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