Fitness Expert Tips for Gym: Nowadays, there is a craze for body building among the youth. In order to have a muscular body and look fit, the youth are sweating for hours in the gym. People join the gym enthusiastically after seeing their favorite fitness influencers on social media, but due to lack of proper information, they end up making some mistakes which can prove fatal for their body. Fitness experts warn that working out without a plan or with wrong technique not only stunts muscle growth but also increases the risk of injury. If you are also starting to go to the gym or have been working out for a long time, then you must know about 5 mistakes.
Dev Singh, trainer of Noida’s Fortier Fitness Academy told News18 The biggest mistake is to start lifting heavy weights as soon as you step into the gym. Warm-up increases your body temperature and increases blood flow to the muscles, preparing them for workout. Exercising without warm-up increases the chances of muscle strain and ligament injury. Similarly, not doing cool-down and stretching at the end of the workout causes lactic acid to accumulate in the body, which causes pain and stiffness in the muscles for a long time.
The expert said that lifting more weight than one’s capacity in order to impress others in the gym is called ego lifting. This is the main cause of injury. When you lift very heavy weights, your entire focus is on lifting the weight and not on correct form and posture. This puts excessive pressure on your spine, joints and tendons, which can lead to serious problems like slipped disc or joint rupture. Remember, the body is not built by the amount of weight, but by the stress applied on the muscles in the right way.
According to fitness expert Dev Singh, it is most important to maintain correct form during exercise. If you are arching your back while doing bicep curls or moving your knees in the wrong direction while doing squats, then you are wasting your hard work. Bad posture not only doesn’t work the specific muscle you’re targeting, but it also puts undue stress on other organs and injures them. Always master the technique with light weight in the beginning and if possible, check your movements while standing in front of a mirror.
Many people think that the more and longer they do gym, the quicker their body will be built. The reality is that muscles do not grow in the gym, but when you are sleeping or resting. Training the same muscle every day or working out seven days a week without a break is called overtraining. Due to this, the level of cortisol i.e. stress hormone increases in the body and the muscles start breaking down instead of recovering. It is essential to give adequate sleep and rest day for the body to recover. This will allow your body to be repaired properly and the risk of injury will be reduced.
According to experts, your body is not built by just doing gym, rather your diet plays 70% role in it. Many people abandon nutritious food at home and depend only on protein shakes and unverified supplements. Consumption of substances like pre-workout or steroids without expert advice can be dangerous for heart and kidneys. The body needs carbohydrates, healthy fats and vitamins as much as it needs proteins. Without a balanced diet, sweating in the gym will only lead to fatigue.
