Remember, you are starting a new diet or exercise program in order to improve your health - not to endanger it! So here are my top 20 safety guidelines:
1) Do not exceed your own capabilities. Correct training is about making gradual increases in a structured way, not about once-off, all-out exertions that can leave you injured.
2) Always warm up properly before any exercise.
3) Use correct form and technique when performing exercises with weights. If you are unable to do the exercise properly, the weights are too heavy. You should reduce them.
4) The best time to perform deep stretches is when the body is already warm. You should not do deep stretching as a warm up.
5) Respect your own limits while stretching. These will improve with time, but never force a stretch. Don't bounce while stretching, and remember to release stretches slowly and under control.
6) Make sure any equipment you use is in good condition and works properly.
7) Be sure you are familiar with an exercise or piece of equipment before using it.
8) Follow the instructions for using all equipment. Never use any equipment for an exercise that it was not designed for.
9) If in doubt about the correct performance of any exercise, ask! If you're training in a gym or health club, don't hesitate to ask one of the instructors for assistance. That's what they're paid for.
10) In the event of an injury you should immediately consult a medical professional.
11) Avoid any extreme fad or "crash" diets. These may work in the short term, but the weight loss is not sustainable and they can be damaging to your health. Aim at reducing body fat in a healthy and sustainable way.
12) Don't train the muscles to the point of failure, i.e. where you become physically incapable of lifting them. This can be dangerous. You should keep control of the weights at all times.
13) Having another person to assist ("spot") you with weights is recommended in case of an emergency.
14) Some exercises, like dummbell swings or snatches, involve swinging a weight quite explosively. Never face another person or a fragile object when doing this.
15) Avoid swinging or raising weights directly above your head if possible. And always use a strong, secure grip.
16) Stiffness is normal after exercise, particularly after weights training, and should dissipate within a day or two. However, if you have any abnormal pain that you suspect may be an actual injury, seek medical attention.
17) Avoid dehydration by drinking enough fluids during your training.
18) If you are training on your own, let someone know where you are, just in case of an emergency. I also recommend keeping a telephone with you in case you need help.
19) If you are doing interval training using a machine like a treadmill or cross-trainer, be sure you are able to adjust the settings safely and without being distracted from your exercise. I know of several people who have slipped on a treadmill because they were adjusting the speed while running. Don't let this happen to you. If you need to pause your exercise while you adjust the settings, so be it.
20) Stop exercising and seek help if you: a) have abnormal pain or trouble breathing; b) feel dizzy or faint; c) feel abnormally tired; d) feel your heart beating too fast or skipping beats.
I want to repeat that you should aim to progress gradually and safely over the duration of your journey towards a healthier body. You'll be building the foundations to last the rest of your life. There's no point having an attractive body if you're too ill or injured to enjoy it!
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Dr. Nick Hallale is the author of "A Stomach Like a Greek Statue," an e-book containing all you need to know to sculpt a perfect
flat stomach safely. For more information on the book, please visit: http://www.Apollo-Program.com/FlatStomachBook
