workout
INJURY-FREE WORKOUT PLAN
by blake beckcom Maybe you’ve gained a few pounds
from too much celebrating. Perhaps another month has passed with the realiza- tion that you still haven’t started a regular workout program. Whichever the case, Spring blossoms often bring an uptick in exercise equipment sales and new gym memberships. Unfortunately, there’s also a rise in injury-related doctor and hospital visits in the months that follow. The overall health benefits of regular exercise however, far outweigh the risks of injury. By following a few simple steps you can avoid most common exercise-related injuries and be well on your way to making this your healthiest year ever.
CHOOSE WISELY When choosing a workout activity, don’t just
opt for the latest fitness fad. Your choice should be in line with reaching your overall fitness goal. For example, are you looking to lose weight, build muscle or improve cardiovascular health? To avoid injury, your gender, age and current
fitness level (along with approval from your health practitioner) are also important factors in determin- ing the best workout for you.
LEARN PROPER TECHNIQUE Once you’ve chosen your workout, one of the
best ways to avoid injury is to learn the proper techniques involved. Print magazines and online articles are a great
source of information, making it easy to read up on the latest tips from trainers and athletes all over the world. Online videos can also be especially helpful for things like complicated yoga moves or targeting specific muscles in weight lifting. If you’re feeling uncertain, you of course, can always sign up for an introductory class to learn firsthand from the instructor or work with a qualified trainer.
GET IN GEAR No matter what activity you’ve chosen, investing
in the proper gear is critical to avoiding injury. You don’t necessarily need top-of-the-line clothing and equipment to get the job done, but it’s important that it’s suited to the task. For example, if you’ve decided to take up running, grabbing your old athletic shoes from the back of the closet will, more than likely, sidelineyou with an injury in no time. Many of today’s athletic shoes are designed for fashion and don’t have the support and cushioning especially important to a new runner. In addition, even if those old shoes were made for running and appear like they’ve never been worn, more than likely, they’ve lost their shock-absorbing qualities, as this tends to breakdown from the inside out.
WARM UP AND COOL DOWN One of the biggest mistakes many people make is
skipping the time to warm up or cool down. Though it may shave a few minutes off of your workout time initially, not doing so means you’ll likely have plenty more time on your hands, when you find yourself nursing a strained muscle. People often confuse warming up with stretching,
which should also never be performed on cold muscles. Instead, the warm up should include slower paced movements that mimic the activity you’ll be doing (e.g., walking before you go for a run). This will warm up your muscles and prepare them for more rigorous exercise. As you finish your workout, be sure to cool down
by slowing your pace a bit in the last few minutes. This will help keep your blood pressure from drop- ping too quickly, which often leads to dizziness. Light stretching should also be part of your
cool down, as this will improve your flexibility. However, keep stretches smooth and fluid, as bouncing or jerking motions can stretch muscles and ligaments too far, leading to injury.
NOW GET OUT AND GET STARTED!
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619.794.0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp.
APRIL 2016 | RAGE monthly 45
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