Top Reasons Injuries Occur

No one likes getting injured. Not only are you in a great deal of pain but your likely going to stop progressing in your exercise performance because now you will be sidelined for a week to months at a time.

Luckily if you are aware of the top reasons why individuals become injured you might be able to avoid getting hurt before it happens.

Here are the top things to be cautious of when you're in the gym.

Trying To Do Too Much While Dieting

If you are currently dieting and as such are on a reduced calorie intake, you really must back off slightly in terms of the volume of your workouts. Trying to perform the same amount of reps and sets as you would if you were eating maintenance calories is not a good plan because your body does not have the energy available to it for recovery processes any longer.

Add to this that if you are on a lower carbohydrate plan, you won't have the stored muscle glycogen available to yourself and this will in effect also cause a lack of muscular energy being derived.

Not Enough Concentration

While many individuals like to use the gym as a social place, making it too social can not only hurt your workout performance but also contribute to a much higher risk factor for becoming injured.

While you are lifting it is time to put forth all your mental energy into getting the weight up and ensuring you are breathing properly in coordination with your movements. If you are being sidetracked by others this is much less likely to happen and additionally, you probably won't find yourself feeling as strong.

The more focus you put into your training the more 'psychologically pumped' you'll be to push yourself throughout the lifting phase.

Use your cool-down as a time to catch up with friends, or better yet, book a time for coffee after your session is done.

So make sure you are not making any of these critical errors while you are working out. If you want to see the best results from your program you must avoid them, likewise, if staying injury free is a priority to you, they are absolutely essential.

Using The Wrong Technique

If you think lifting more weight, even if your technique is off slightly, is going to produce faster and better gains then less weight with proper technique, you are sadly (and probably painfully!) mistaken. It is very critical that you always maintain proper form. This is not something you can compromise on.

Using Too Much Weight

This factor somewhat ties into the last but even if you are lifting with the right technique, going in and pounding your body ever single day is not a smart plan either. You really must have some days that are meant to be 'easy' and some that are meant to be harder.

Training Without A Spotter

If you plan on really pushing yourself during a workout and in particular are doing a chest session, you must get a spotter. This person will be there to ensure you are not only using correct form but will also help you out if you need assistance at any point in the lift.

The last thing you want to be doing is dropping the weight on yourself mid-way through as it's a fast way to cause injury.

Not Warming-Up Beforehand

Trying to lift cold is never a good idea, regardless of how advanced you are. While you don't want to be performing a lot of additional exercise (cardio work in particular) right before your lifting session, doing some to get the blood flowing to the various tissues is one of the most important factors in ensuring you don't tear a muscle, ligament or tendon.

At least five to ten minutes in some form of activity that gets the extremities moving around is going to be your best choice of options.

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