April 28, 2007
Topic:
Avoiding Common Injuries in Your Fitness Routine
Last week we talked about tips to keep motivation high. Well, one of the most frustrating things that are common in beginners is injury. Today I’m going to teach you how to prevent common injuries and also how to deal with them if they occur.
Cardiovascular activity- Since the publication of the book Aerobics in the 60’s by Dr. Kenneth Cooper, running, cycling, and other high aerobic activities are the preferred choice to lose weight and get healthy by most. Naturally, the most common injuries that occur in these activities have a lot to do with people not choosing the correct mode of exercise and not using common sense. For example, a person who is 30- 50 pounds overweight would be advised to choose a lower impact form of exercise due to an increased risk of joint problems. It also wouldn’t make sense to run in the park at noon during an Oklahoma July because of the risk of heat stroke. Aerobics is generally safe provided you take the time to warm-up properly, wear appropriate foot-wear and most importantly, to not overdo it too soon.
Weight Training- Weight training is surprisingly one of the safest forms of activity according to the National Strength and Conditioning Association. Resistance training, when done properly is just as safe as walking or cycling with an average of only four injuries per 1000 hours of participation. Hire a trainer or educate yourself on proper form and when you can finally master proper form, weight training can not only be one of the most beneficial exercises, but also one of the safest.
Sports activities- I’m a big believer that sports like tennis, basketball, martial arts are a fun a motivating way to get in shape but unfortunately rates of injury are highest in sports type activities. The best way for a weekend warrior to avoid injury is to stay stretched out, remain in cardiovascular shape and keep your muscles strong through resistance training. It’s hard to believe but most professional athletes spend just as much time in conditioning as they do in their selected sport. They do this not only to increase performance but also to prevent injury. It’s ok for an advance athlete to use his sport for his conditioning, but for those that have been out for a while I would suggest a little homework before going to full-bore. It doesn’t have to be much, just some basic stretching, maybe some push-ups and sit-ups to build a good aerobic base of conditioning.
Question from viewers:
From Karen:
Which is better, aerobics or strength training?
Many diehard runners like to point out to their weight training buddies that aerobics is more important because it strengthens the heart. But it’s important to note that there are many things weight training will do that aerobics will not that are equally important to your health. For example, there have been numerous studies confirming that aerobics builds little if any muscle mass or strength, it also builds little bone density. Weight training does this very well. I would highly recommend doing both or you will be drastically limiting your health potential.
From Paul:
Should you stretch before and after a work out?
Actually recent studies have concluded that over stretching before an activity such as running or weight training could possibly decrease performance. This is because the muscles have natural elastic qualities like a rubber band. These elastic qualities aid in force production used in lifting a heavy weight or sprinting to the finish line. Stretching and its ability to prevent injury, while although helpful is widely overestimated. I would recommend focusing more on a warm-up like light jogging in place, jump rope or cycling to get warm and sweaty before any activity and do most of your stretching after your workout.
* Beth will demonstrate a great cool down stretch
It’s important to note that stretching when the muscles aren’t warm and ready can damage muscles as well.
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