MARINE CORPS AIR STATION IWAKUNI, Japan -- With warm weather approaching, more people are engaging in physical activities and trying to get back into shape before hitting the beach. But with the warm weather comes many safety precautions that you should be aware of.
“Be aware of the flag conditions outside, use the proper safety gear, and be aware of health and sanitation concerns,” said Gregory Ray, the IronWorks Complex manager.
The most common injuries are because people don’t use proper gear and don’t ask questions, he added.
Injury breaks motivation and the momentum of your progress. When exercising, remember to keep these safety
tips in mind:
Hydration - DRINK WATER!
• Drink at least eight 8-oz. glasses of water a day.
• Athletes should drink more to replenish the fluids they lose during exercise to avoid dehydration, which reduces performance. Some signs of dehydration are fatigue, chills, dark-colored urine, irritability, dry mouth and headaches.
• Drinking too much water can cause hyponatremia (“water intoxication”), which refers to low levels of salt. Low sodium levels can cause confusion, nausea/ vomiting, restlessness and irritability, dizziness, and in severe cases, seizures, unconsciousness or death.
Hygiene
• Fungi and bacteria thrive in moist wet places, so always wear flip flops when walking around the locker room, in the showers and around the pool.
• Wipe down machines after use to prevent the spread of germs.
• Everyone is required to use a towel in the gym for health and sanitation reasons. If you don’t want to bring your own, an IronWorks dog tag can be purchased at the front desk of the gym for $5. Just turn in the dog tag in exchange for a towel, and you’ll receive it back after returning the towel.
Healthful eating
• Never skip breakfast. It’s the most important meal of the day. It gives you an energy boost and helps you maintain a healthy weight by jump starting your metabolism.
• Eat a well-balanced meal. Grains, fruits and vegetable are a great source for carbohydrates for energy plus vitamins, minerals and fiber.
Reducing injury
• The key to reducing injury is to integrate warm-ups, stretching and cooldowns into your exercise routine.
• If you’re unfamiliar with equipment or weight lifting techniques, ask the front desk of the gym for proper instruction. Fitness coordinators and physical trainers are available to assist you.
• When beginning a new exercise program or learning a new exercise, start withsmall weights and warm with a set of 15 repetitions while perfecting the technique. Gradually increase the weight each week.
• Always use proper lifting form. Execute a full range of motion in a slow, controlled manner.
• Use a weight lifting belt for exercises that put stress on your lower back.
• Always use a spotter. Spotters can ensure your safety while lifting weights and give you motivation to push out that last repetition.
• Know your limits. A longer, moderate workout is more effective than a short, intense one.
• Implement proper breathing techniques. Remember to exhale when you exert. Holding your breath raises your blood pressure and starves your brain of oxygen. It also creates pressure on your abdominal cavity, which may lead to a hernia.
Around the gym
• Don’t leave weights lying around where someone can trip over them.
• Use collars to prevent weights from alling off the barbells during exercise.
• Keep hands away from chains, pulleys and weight plates on exercise machines, and always push the pin in all the way when adjusting the weight.
• The indoor sports courts at the IronWorks gym are not air conditioned. Therefore, all indoor courts will be closed if there’s a red flag.