Portal de Periódicos da CAPES

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2020; Lippincott Williams & Wilkins; Volume: 24; Issue: 3 Linguagem: Inglês

10.1249/fit.0000000000000572

1536-593X

Grace T. DeSimone,

Occupational Health and Performance

Keep your gym journey a safe and healthy one by paying attention to these simple reminders and best practices. Checkup: If you are just starting a program, it is best to check with your doctor and let them know of your plans. For regular exercisers, a yearly checkup may be prudent as medical conditions can change or creep up on you. Check with your medical provider for her/his recommendation regarding checkup frequency. WARM-UP AND COOL–DOWN The warm-up is a wonderful time to evaluate your exercise status. Take a mental survey of your body from head to toe as you move through your warm-up. How do you feel? How are your joints and muscles? Are you stiff in any areas? How is your energy level? This is an excellent routine practice to ensure safety. If you feel out of sorts or find yourself fatigued after your warm-up, these are signs that something may be wrong. Listen to your body and speak to your ACSM certified fitness professional to assess if you are overdoing it. Similarly, the cool-down is a time for reflection and allows the body to return to rest.Keep It Clean: Wash your hands before and after a workout. Your facility should supply hygienic wipes or cleanser so members can wipe down equipment between uses. This is especially important for the areas that you are touching (handlebars, dumbbells, and hand grips). Make washing your hands a workout habit. If you have any open wounds or sores, keep those areas covered with a clean bandage. If you are diagnosed with a skin condition, ask your physician if you should be using a fitness facility and how to manage your condition for your safety and the safety of others. Caution: If you or anyone at the gym gets injured with a wound that involves bodily fluid, the facility area must be disinfected following Occupational Safety and Health Administration guidelines. Make sure the facility’s staff are aware of any incidents so they can take appropriate action. Be Tidy: Avoid tossing your equipment in a heap. This creates a tripping hazard for you or someone else. Maintain a 12- to 18-inch perimeter of clean space around your exercise area. Keep your pencils, clipboards, notebooks, phones, and headphones off the floor. Keep the cap on your water bottle, so if yours tips over, you will not have a puddle. Don’t Invite Theft: It seems so simple. Lock your locker. Yet, so many of us feel we are among friends. The locker room is a hotbed for theft because there are no security cameras and thieves know this. Despite how friendly your surroundings may seem, make it a habit to lock your locker and leave your valuables at home or in the trunk of your car. If your facility provides coat hooks, avoid hanging your jacket with your wallet and keys in the pocket. Look before You Leap: According to the International Health and Racquet Sports Association, treadmills are the most widely used piece of equipment at the fitness center (1). They are also a common site for injury. Maintaining safety on the treadmill includes making sure the treadmill belt is completely stopped before getting on and off the treadmill. There is a safety clip which is designed to stop the treadmill belt if you stray too far backwards. Use it. Keep your arms within reach of the stop button and avoid treadmill dancing; walking backwards, sideways, or on your hands (bear crawls); and performing lunges to avoid injury. Mind Your Digits: Pinched fingers are a common occurrence when restacking dumbbells. Use the handle when returning dumbbells. Dropping a weight on your toes is another accident that can happen easily. Closed footwear is recommended. Slam versus Bounce: Not all medicine balls are created equally. Some are designed for slamming. These will hit the floor with little or no rebound. Others are designed to bounce and will rebound quickly. Mixing up your slam and bounce balls can result in a face, neck, or head injury. Bacteria Block: Wear shower shoes in the locker room, pool, and shower areas. Avoid walking bare foot anywhere. Bring your own yoga mat and please do not sit on the locker room benches without a towel. Gym Maintenance: Avoid using equipment that is worn, torn, or frayed. Never use resistance bands or tubes with holes or cuts. Avoid using exercise balls that are warped. Report equipment with weight stacks that “stick” or have loose or worn cables. Get Orientated: Most fitness centers offer a complimentary orientation. This will help you learn to properly use equipment and make the most out of your experience. You may know how to turn the treadmill on, but do you know how to program it for interval training or which elevation is best for you? An orientation will teach you the ropes and even take you out of your comfort zone to learn something new. Weight a Minute: When lifting any plate-loaded bars, take the extra minute to add collars (aka clips) to ensure the weights will not slip off the bar. Spotter: Use a spotter whenever necessary (i.e., when you are challenging your ability with a new weight, trying a new grip or exercise, or lifting anything over your head or face). Pro Advice: Take advice from ACSM certified fitness professionals and avoid social media or the locker room for tips on improving your workout.