Precautions and recommendations
Case 1
A crewmember was exercising with heavy weights in the ship’s gymnasium, when he heard a clicking sound from his right shoulder and felt acute pain. He became semi-conscious and as he fell to the deck, the heavy weight which he was lifting landed on the over-strained shoulder. Subsequently, even after treatment on board, he continued to feel soreness and pain in the affected muscles and there was discoloration in the region of the right triceps.
Case 2
While the vessel was rolling heavily in rough weather and heavy seas, a lone crewmember was observed training in the ship’s gymnasium using heavy weights. He was immediately prevented from continuing with the weight training as there was an unacceptably high risk of injuring himself.
Case 3
It was observed that the barbells in the ship’s gymnasium were not properly stowed and secured in their designated locations. If they had broken loose in adverse sea conditions, their movement could potentially have injured personnel and caused damage to the surrounding equipment.
Recommendations
- Select weights as per your capacity and use with correct technique, otherwise you may not be in proper control;
- Choose safe exercises suited to your body’s build and abilities; past and existing injuries/deformities can lead to debilitating permanent damage to the body – if an exercise overstrains a joint, causing pain, do not persist with it;
- Avoid high-risk lifting Ð ensure that you follow proper methods when lifting weights to avoid putting a strain on the parts of the body not capable of bearing abnormal loads;
- Do not succumb to peer pressure and try to emulate other crewmembers or professional bodybuilders, if possible take the support and advice of trainers;
- When using machines, ensure you thoroughly understand and follow the manufacturer’s instructions Ð for example, adjusting your position even slightly can make a difference in the comfort or safety of a given exercise;
- To properly set up a machine, ask someone to assist you and once you have obtained the right settings, record them in your training log so they can be easily duplicated in the future;
- If, despite using the equipment in the manner prescribed by the manufacturer, the workout irritates or results in painful joints, seek an alternative exercise;
- Do not grip machine handles more tightly than necessary as intensive gripping increases blood pressure;
- Never begin an exercise without first checking that all bolts are tight, cables are not frayed, cable connections are secure, rack pins are securely in position, adjustable
weight saddles are fixed in place, locking pin(s) for adjustable benches and seats are secure and benches are stable and strong; - Never use dumbbells without checking that the weights are securely fixed;
- Attempt exercise repeat cycles with caution and begin with low counts Ð let your body adjust itself to the regime before you start to push yourself hard;
- Increasing repetitions with reduced weights cannot be assumed to be safe. If your technique is poor the risk of injury is high no matter what repetition count or load you are using;
- Do not train if you feel tired, unwell or your muscles are sore and tight Ð alternatively opt for a lighter exercise routine, with more rest periods;
- Low-intensity aerobic workout and/or massage may help, as may a hot bath before exercise;
- Be sure to properly stow and secure training equipment in the gymnasium after use.
Source: Mars/Nautical Institute