Thursday, May 19, 2005

10 Tip's To Prevent Exercise Related Injuries

10 Tip's To Prevent Exercise Related Injuries
By Rich Lauro MAT, MES Any exercise tip you use needs to be simple yet smart. As the old saying goes "Good judgment comes from experience, and experience comes from bad judgment" this is especially true for exercise, in which bad judgment can lead to aches, pains, and injuries. Even taking one good exercise tip to heart can prevent problems from occurring. Therefore, you should make yourself aware of the pitfalls that afflict the novice and seasoned exercisers alike. This will help prevent problems and help you to maintain a comfortable and consistent program. Many common exercise pitfalls not only cause serious injuries, but can also deflate whatever motivation you may have. You should use the following guidelines to avoid common exercise pitfalls. Exercise Tip - Don't Ignore the Experts: The first and foremost exercise mistake many people make is not taking any advice. You should always consult a physician before starting a new exercise program. A good idea to hire a qualified fitness trainer, the right trainer can do a lot to get you on the right track from day one. Without help you may waste a lot of time and cause yourself unnecessary harm. Exercise Tip - Always Warm-up: one of the most common causes of injuries in athletes or body builders is the inadequate warm up or no warm-up before doing the more heavy exercises. Warm-up is generally a high rep, low intensity, quick paced exercise done to increase blood flow to the muscle. This quick, light movement raises the temperature of the involved muscle promoting flexibility and mobility. A warm muscle is more elastic and pliable than a cold, stiff muscle. Some recommended forms of warm up include riding a stationary bike, jogging, swimming, stair climbing. Exercise Tip - Don't Make Bad Choices: Choosing the right kind of exercises can make all the difference in the world. Studies have shown that most people drop out of a new fitness program within 4 to 8 weeks because they got bored or simply do not enjoy it. So choose an activity that one will enjoy doing. Exercise Tip - Use Proper Technique: The most common weight training injuries are related to poor exercise technique. Faulty technique can pull, rip or tear a muscle, or some ligaments. You should avoid twisting, turning or contorting while pushing a weight. Either perform the rep using correct technique or don't lift the weight at all. Exercise Tip - Don't Use Too Much Weight:Another one of the most common causes of injury, because those who are just beginning out in their zeal tend to go overboard sometimes. Using too much weight in an exercise is a high risk proposition rife with injury potential. You should be able to identify when it's too much: if you can't control the weight as you lower it; can't contain movement within its biomechanical boundaries; and has to jerk or heave the weight in order to lift it. Exercise Tip - Breath Properly: Many people actually do not breathe correctly during exercise. Remember that proper breathing is not only important during cardio respiratory or aerobic workouts, but also during weight training and stretching. Exercise Tip - Set Realistic Goals: It is true that regular exercise can help you lose weight, but you cannot burn away fat in specific areas of the body with numerous exercises for that area. This exercise myth is known as 'spot reduction' or 'spot training'. Thousands of sit-ups or fancy abdominal crunch machines will not get rid of the 'love handles'. It is a physiological impossibility! Exercise Tip - Don't Expect Too Much Too Soon: You have most likely heard this one before. Nevertheless it remains a common mistake among novice exercisers. An unfit body will respond to exercise very rapidly and beginners usually see dramatic results within the first few weeks. This often inspires them to increase their efforts to get even more or better results. The outcome is often serious injuries or total burnout. Take it easy, you have the rest of your life to exercise. Exercise Tip - Don't Do Too Much After a Layoff: even experienced exercisers sometimes overestimate their own abilities when returning to their fitness program after a long break. Detraining can start within two weeks after the last workout, so be careful of returning with too much confidence. Start slowly, ease back into it and progress one step at a time. Exercise Tip - Avoid Over training: Over-training negatively impacts the body's overall level of strength and conditioning. Over-training saps energy, retarding progress. You will not see results if you are over-training. It also interferes with both the muscles and the nervous system's ability to recuperate. The solution is to cut back to 3-4 training sessions per week and keep session length to no more than an 45 minutes. For more information about Muscle Activation Techniques (MAT) visit

Sports Injury
Originally Posted on 5/19/2005 4:30:52 PM
Content source: Manual Entry


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