The famous fitness influencer, Justyn Vicky, was reported dead on July 15, 2024 after he broke his neck while trying to weightlift with 210 kilograms weight. He was working out in a famous gym at Indonesia’s Bali, ‘The Paradise Bali’ when the incident happened. The Paradise Bali considered him more than a “fitness expert” and said he was a “beacon of inspiration, motivation and unwavering support”.
A video went viral recently where he can be seen working out at the Paradise Bali gym trying to squat press with the barbell on his shoulders. Having difficulty in holding the weight, Justyn Vicky was seen falling backwards and the barbell dropped on the back of his neck. During this incident, his spotter, who was supporting and assisting him in this task, also fell backwards losing his balance.
The accident broke his neck and critical compression of vital nerves connecting to his heart and lungs, according to reports. Vicky was immediately taken to the hospital where he underwent an emergency surgery to save his life. Unfortunately, despite the efforts from the medical team, the 33-year old lost his life at the operation table.
With the spread of the devastating news, his followers from all around the world flooded with tributes and condolences on social media.
Following this incident, people started to be extra cautious to avoid such traumatic incidents at the gym.
In this world, the culture of fitness, healthy diet, bodybuilding are emerging rapidly and so is the urge for people to go to gyms to maintain their ‘aesthetic’. Having said so, people always need to be careful of their workout session.
Here are some tips that can be kept in mind to avoid such accidents while in gym.
- Never skip Warm-up:
Warm-up is very necessary before starting any form of workout. It helps the cold muscles to turn into warm muscles which are less prone to injury. A 5 to 10 minutes warm-up is enough for a healthy workout.
- Lift weight within your comfort zone:
According to a study done by Mayo Clinic, one should start with a comfortable weight for 12-15 times. With time, they can increase the amount of weight gradually.
- Maintain good posture:
It is very important to learn and do each exercise properly with proper posture. In this case it is suggested to take help from a fitness trainer and not any social media sites. The better the posture, the less chance for any injury. If you are facing any difficulty in maintaining the posture, it is advisable to decrease the weight.
- Right Breathing and Break:
Yes, it is very important to breathe properly during your workout, especially weight lifting. It is advised to breathe in as you lower the weight and breathe out as you lift the weight. It is also very important to take a break in between your workouts. Sometimes, your body just needs some break from continuous training. It is okay to take quick break when needed.
- Never rush and overdo any exercise:
It might look as if overdoing an exercise helps reach your goal faster but your body actually becomes more prone to injury. Moving weights in a hurry or uncontrolled way is also a way to be closer to fatal injuries. It is always recommended to take time and keep the momentum while weight training.
- Working out on softer floor or wearing shoes:
Wearing shoes in the gym is really important for working out to avoid slipping and falling. However, in some cases it is said that if the flooring is softer, shoes can be avoided. Not working out on a hard floor is necessary for not hurting your spinal cord. Overall it is very important to concentrate on techniques to get appropriate result and avoiding fatal injuries.
Overall it is very important to concentrate on techniques to get appropriate results and avoid fatal injuries.
