UDF Day Boot Camp

Eleven basic rules in doing  gym exercises: Importance of proper form in strength training and how Powertec  machines help in reducing the risk of injury

As a gym enthusiast, I observe the following rules:

(1)    Have a good night sleep prior to the gym session

Do not insist on having your gym work out if you did not have solid sleep during the previous night! It will turn out to be a very miserable experience! In some patients whom I attended to, they experienced dizziness and collapse as they worked out!

(2)    Take your vital signs and take your medicines

Take your vital signs before you engage in gym exercises, much more if  you have a history of hypertension.  Take your medicine(s), and never start your work out without having normal blood pressure.

(3)    Take a full meal before the gym session, but not too heavy

Hypoglycemia (significant reduction of sugar in the blood) could happen to you when you engage in physical exercises without  a full meal.  This will be more pronounced if you are a diabetic, and you have taken your antidiabetic drug(s). To avoid this, have  a full meal, but not too heavy that you might also suffer from indigestion.

(4)    Have adequate hydration

One of the signs of inadequate hydration prior to working out is that you do not sweat that much even if you have been working out for some time! Review your hydration; if your assessment reveals that seemingly you failed to take in adequate water, hydrate yourself!

(5)    Do stretching exercises prior to the gym session

Every gym session starts with stretching exercises. Failure to do so will lead to having unwelcome consequences—one of which is pain in joints and muscles. To avoid injuries,  stretching exercises have to be done prior to engaging in a more strenuous physical exercise(s).

(6)    Gradually increase the intensity of your  gym exercises

The intensity of the gym exercise(s)  must go up gradually—and not abruptly increasing  it with the wrong frame of mind that it is good for you.

(7)    Always remember the previous level(s)  of your gym exercises and start your day’s work out from that level(s)

The aforestated advice is true if you have been having  regular physical exercises.  For instance, if you are doing your gym exercises three times a week , with each session lasting for 1 hour, and if you are doing it religiously and faithfully,  then the advice as stated in the above holds true. However, if you missed your gym  routine for around  two weeks or longer, then  you need to start from the lowest level(s) that your body can afford, then go up gradually. Missing the gym routine for so long leads to losing your fitness, and the level(s) of starting point needs to be lowered correspondingly!

(8)    Observe the right form in doing the strength training or physical exercises

Observing the right form in doing physical exercises, such as strength training, is a must,  in order to avoid injuries. If you look at every  machine of  Powertec, there is an instruction on how to properly use each of  the machines,  describing the right form in using it and the purpose(s) of using a particular machine. For instance, it will state  if the machine is for strengthening the chest muscles or the muscles in the forearm.  With  proper guidance,  injuries are prevented.

A  gym equipment user needs to remember  that the right form in doing the strength training must  be observed at the very start of  using a particular machine.  It is not a matter of  fitting in your convenience in using the equipment.  The overwhelming  enthusiasm to use the equipment must not override the need to read, understand and   remember  the right way of using the equipment. If in doubt, you can consult the Powertec’s staff, and they will surely entertain your questions.

(9)    Stop from time to time for hydration