6 tips on preventing gym injuries by Virgin Active’s Personal Training Manager
Know how to stay injury-free with advice from VA's National Personal Training Manager. Plus, Appelles founder shares top skincare tips for gym-goers.
Many focus on charting their physical achievements and neglect the importance of staying injury-free, especially during workouts. Imagine being incapacitated or having to change your lifestyle due to an injury. Not fun, I know, I've been there. Since a minor mishap involving an e-scooter at a holiday resort in Bintan in January, I have been suffering from prolonged on-off pain in the forearm. Not just that, even simple actions such as carrying a heavy plate, wearing a tight sports bra or turning the door knob have become painful. It has been ten months since my mishap, and my daily movements have been severely restricted. To understand how to stay in one's top physical condition, and to help my fellow adventure-loving friends, I spoke with Dean Leigh, the National Personal Training Manager at Virgin Active Singapore, who shared six tips for preventing injuries while working out.
How to prevent injuries in the gym
Tip 1: Warm up before you start
When you warm up, your body undergoes physiological changes that prepare it for more strenuous activities. Increasing blood flow to your muscles enhances oxygen and nutrient delivery, promoting optimal muscle function. Dynamic stretches and light cardio activities increase your heart rate and stimulate your nervous system, improving coordination and muscle activation. Focus on movements that replicate your training, which helps prime the body for exercise.
Tip 2: Focus on technique
Proper technique ensures that your muscles and joints move biomechanically efficiently, distributing forces appropriately across the body. Incorrect movement patterns can lead to muscle imbalances, overloading certain muscle groups and putting excessive stress on joints. This increases the risk of acute injuries as well as chronic injuries. I recommend having a trained professional take you through the exercises before taking them on so that you can learn the correct movement pattern.
Tip 3: Listen to your body
Pain is your body signalling that something is wrong. Pain can be an indication of tissue damage or overloading. Ignoring pain and pushing through can lead to adverse effects, potentially causing more severe injuries. It's important to distinguish between the discomfort of pushing your limits and actual pain that indicates potential harm.
Tip 4: Progress at your own pace
There are many training methods; progressive overload is a fundamental principle of exercise, but it must be applied gradually to allow your body to adapt. Tendons, ligaments, and connective tissues take longer to adjust than muscles. Rapidly increasing weight or intensity without giving these tissues sufficient time to strengthen can lead to injuries. Start light and progress as you get used to the movements.
Tip 5: Rest and Recovery
Exercise causes micro trauma to your muscles and depletes energy stores. Adequate rest allows your body to repair and adapt. During sleep, growth hormone is released, supporting tissue repair and growth. Overtraining without sufficient rest can lead to a compromised immune system, hormonal imbalances, and increased injury risk due to reduced muscle coordination and impaired cognitive function. Sleep is essential to help you function at your best and shouldn't be overlooked in training.
Tip 6: Hydration and nutrition
Water is essential for various physiological processes, including nutrient transport, temperature regulation, and joint lubrication. Dehydration can impair muscle function, reducing strength and endurance and increasing the risk of cramps and injuries. We should drink 4 cups of water per day. Proper substantial nutrition provides the necessary nutrients for muscle repair, immune function, and overall health. Nutrient deficiencies can weaken tissues and impair the body's ability to recover from exercise-induced stress. Ensuring a high protein intake will help us grow and maintain muscle mass to improve and reduce injuries.
What sort of workout gear can help prevent injuries during workouts? Any advice?
Workout gear will only sometimes help avoid injuries, as proper technique is the key. But depending on the form of exercise you do will make a difference in the gear you wear. Footwear that provides good arch support, cushioning, and stability for your specific activity can reduce the risk of foot and ankle injuries. Different actions may require different types of shoes, so make sure to choose the right ones for your workout and goals.
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For clothing, you want something that fits well and allows a full range of motion. Too tight a dress can restrict movement and blood flow, and you want to feel comfortable when training. Compression garments can improve circulation and provide muscle support during intense workouts, potentially reducing the risk of muscle strains and fatigue. But personal preference would dictate this and whether it is comfortable to wear.
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For heavy lifting using belt's gloves, straps and knee sleeves would be down to personal preference for heavy lifting using belt gloves. I wouldn't recommend relying on equipment to lift and would always suggest starting light and mastering technique with a trainer before moving into heavy lifting.
Ultimately, listening to your body is the best way to prevent injuries. If you feel discomfort, pain, or fatigue, you must stop, rest, and seek help from allied health professionals.
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Australian luxury beauty brand Appelles is the preferred skincare at Virgin Active outlets in Singapore
Since July 2023, Singapore's Virgin Active outlets have introduced the Appelles Classic Collection into the clubs’ amenities for a well-rounded wellness lifestyle. Yahoo Life Singapore got Appellees founder Paul Tsalikis to share more about the beauty brand and tips on achieving your best glow for gym-goers and workout enthusiasts.
"I'm driven by the beauty of life's surprises and delights, inspired by my global travels. This led me to create a beauty brand, Appelles, merging luxury and exceptional results. Inspired by my Greek roots, it embodies sophistication and refinement."
Incorporating a basic skincare routine for gym-goers and workout enthusiasts
The name Appelles draws from my Greek roots, reflecting sophistication and refinement. It symbolises the connection between artistry, nature, and the pursuit of beauty. Its formulations are nothing short of luxurious, offering exceptional results and transforming the user experience by evoking their senses, culminating in delight and tranquillity. All Appelles products come in eco-friendly packaging and are free from animal testing. Additionally, Appelles products are also free from harmful ingredients such as Parabens and Phthalates, and all soaps are triple-milled – a process that removes water, air and impurities – for a healthy and glowing skin.
Working out doesn't mean sacrificing one's skincare routine
Your workout routine holds a crucial place in nurturing your well-being. Just as nourishing meals add value, it’s time to recognise that skincare is an integral part and can seamlessly be integrated into your practices. This integration is more than a routine – it's a statement that self-care goes beyond the gym, beyond the plate, and extends to the radiant reflection that greets you in the mirror.
Incorporating Appelles skincare steps into your post-workout ritual is more than just a practical step. It's an embodiment of self-care. Let our products connect the invigorating energy from your workout with the revitalising touch your skin craves. This holistic approach reinforces the idea that caring for your skin complements your overall well-being, leaving you feeling vibrant, empowered and beautifully well-rounded.
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Top skincare tips for gym-goers
Elevate your skincare ritual with Vitamin B5 Skin Lotion – a decadent formula that embraces your skin. Vitamin B5 is known for its ability to help maintain healthy skin, blending Mandarin, Rosemary, and Cinnamon essential oils for sensory delight. Gently massage this lotion into the body and reapply as needed to leave the skin feeling soft and smooth.
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Embrace the allure of renewal with the Vitamin B3 Body Buff. You are crafted with natural Walnut shells, designed to exfoliate away the old, making way for a fresh, luscious new you. Gently lather over your skin and allow it to work its magic, then rinse to unveil skin that's not just rejuvenated but primed for a pampering encore.
Experience ethereal beauty with Appelles Rose Absolute Body Oil. Infused with nourishing, soothing, and antioxidant properties, this luxurious oil is enriched with decadent rose petals. Discover multiple ways to indulge yourself anew each time you use it. Apply after cleansing or exfoliating for the ultimate therapeutic experience, or add a few drops to your bath to unlock a home spa encounter like no other.
Immerse yourself in pure luxury by adding Appelles' Vitamin B3 Bath Caviar to your bathing ritual. Picture yourself adding a handful of pearls to your bath, releasing the enchanting aromas of musky amber and spicy patchouli. As the oils disperse, your skin is embraced with deep moisturisation and nurturing care. It's not just a bath; it's an invitation to pamper your body, mind, and soul.
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More about Dean Leigh, National Personal Training Manager at Virgin Active Singapore
Dean Leigh is a National Personal Training Manager at Virgin Active Singapore. With ten years of experience in the fitness and wellness industry, he is responsible for leading trainers to help guide and support individuals in their fitness journeys, helping them overcome obstacles, improve their health, and boost their self-confidence at Virgin Active.
