Dangerous gains: The exercises new gym-goers should avoid

Gyms are busier than ever this month but new members have been warned not to tackle these potentially dangerous moves.

Fitness experts from Vivotion.com have revealed the exercises new gym-goers should steer clear of and have identified safer alternatives.

During the new year gyms are bursting with beginners looking to shift the extra pounds piled on over Christmas.

But without the help of an experienced personal trainer gym newbies can lack the correct techniques and base fitness level required to perform certain exercises.

This increases the risk of injury particularly in areas of weakness such as the lower back, shoulders and knees.

From behind the neck pull-downs to excessive cardio training, new gym-goers should steer clear of these potentially damaging exercises.

A spokesperson from Vivotion.com said: “Gyms are experiencing their busiest time of year as thousands of Brits try to get rid of those unwanted Christmas pounds.

“New gym-goers hitting the weights this year should avoid taking on these dangerous exercises otherwise they could seriously injure their body.

“It’s recommended to start off with simple exercises so they can perfect their technique and build up a good core level of fitness before taking on more challenging work outs.”

Here are Vivotion.com dangerous exercises gym newbies should avoid and replace with these safer alternatives:

Behind-the-neck pull-downs 

This exercise requires the user to thrust their head and neck forward which can result in a muscle strain, pull or tear if performed with a poor technique. In a worst-case scenario, this exercise can move a gym-goers spine out of alignment when under heavy load which could lead a spinal disk herniation.

Alternative exercise: To-the-sternum pull-downs 

Instead, gym newbies should try this exercise as they are less likely to injure hyper sensitive areas such as the spine due to a more comfortable positioning of the bar. The key to performing this exercise correctly involves maintaining good form by keeping an upright posture throughout. 

Seated leg extensions 

Using this popular machine targets the quadricep muscles at the front of the thighs, however this equipment can easily cause injury. For new gym-goers not used to resistance training this type of exercise can have a detrimental effect on a person’s knees.

Alternative exercise: Split Squats 

This exercise is safer for fitness fans just starting out at the gym as it places the knees in a more natural position reducing the load put on the joint and therefore lessening the potential risk of injury. 

Long durations of cardio exercise 

Excessive cardio work outs can lead to over-training injuries such as chronic joint soreness as the ankles, knees, hips and lower-back take a pounding back when running on either a treadmill or outside. Failing to give the body sufficient time to recover in between workouts can cause injury in these susceptible areas.

Alternative exercise: HIIT training 

This is a form of interval training that requires a high level of intensity during a workout but is completed over a shorter duration of time. The nature of this exercise means the repeated impact on the bodies joints is reduced when compared to cardio training.