Build strength without pain

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If you’re looking for real results in the gym, pairing a regular weight training routine with your cardio regimen can help energize you, tone muscles and build strength.

Here are some tips for staying safe and avoiding injuries:

• Warm up and cool down with stretching, light jogging and calisthenics.

• Wear proper footwear to ensure your stability when lifting.

• Always follow proper technique; do research beforehand or ask a fitness trainer.

• Have a spotter help you with free weights. Lift slowly and with control. Avoid using momentum or jerking the weights.

• Be aware of your surroundings to avoid accidents with other gym patrons. But concentrate on what you’re doing. Distractions, such as chatting while lifting, can lead to injuries.

• Never hold your breath while lifting. This could make you light-headed and dizzy.

• Allow time for muscles to rest between workouts.

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