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Working Out Correctly Several Steps to Avoid Injury
By Tom Bonanti
Have you ever wondered if you are performing
an exercise correctly, or if the workout you are performing is
causing you harm? Physical pain is one way your body tells you
that something’s wrong. The old saying, “No pain, no gain” is a
bunch of macho horseshit. When something hurts, stop it
immediately, breathe deeply, drink some water, and asses the
situation before continuing your workout. Light stretching of
the area is recommended.
This is especially true for individuals with
pre-existing joint or muscle issues. You don’t want to do
something to make it worse. For certain conditions, by all
means, consult your doctor before beginning or restarting your
routine. I’m referring here to things like chronic neck pain,
shoulder impingement or rotator cuff issues, chronic low back
pain and chondromalacia (wearing of the patella). Once you’re
diagnosed and treated for one of these ailments, only with your
physician’s approval should you return to working out. Most
doctors will tell you that with the correct progressive exercise
program many of the above conditions can be greatly improved or
even eliminated. The key is to always workout safely and
effectively so that you won’t incur injury in the first place Whether you are a healthy, fresh-faced
rookie or a seasoned pro with an injury or two under your belt,
there are a few steps you can take to keep strong and pain free
for years to come. 1.
Don’t forget the importance of a 5-10 minute warm-up
before you train. A brief walk to the gym from home or a few
minutes on a recumbent bike can rev-up your metabolism and
warm-up joints and muscles preventing injuries. 2.
Stretch briefly and lightly before lifting weights.
Save more intensive stretching of the muscle group you are
working for between sets or after your overall workout. Greater
flexibility means less chance of injuries during bodybuilding. 3.
Weight training should be progressive. Begin with a
light warm-up set and then progressively challenge your muscles
with the next few sets as you add weight gradually and
carefully. Keep a journal of the weight you lift. 4.
Always watch your form as you perform each exercise.
Be careful. Get a good contraction of the muscle during the
positive or concentric part of the motion and slow down on the
negative or eccentric phase of the repetition. Make each rep of
each set count. Your body is a work of art and your workout is one the most important tools you have to shape and sculpt it the way you like. Make sure to perform your exercises in a safe manner to prevent injury and build a body that is symmetrically balanced with strength and flexibility. For more tips on safe pain free workouts contact TrainerTomB@aol.com!
 TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL 33304, www.pumpnincgym.com. |
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Working
out is supposed to improve your quality of life as you build
muscle, stamina and self-esteem. It’s not meant to debilitate
you every time you go to the gym. A certain amount of muscle
soreness can be expected when you begin a new program or beef-up
a routine with new exercises. This soreness known as Delayed
Onset of Muscle Soreness (DOMS) usually follows the workout and
lasts a day or two. If pain persists and grows worse, don’t be
too brave to consult a physician. When sudden, shooting pain
immediately follows a movement or muscle contraction, you must
stop at once or you may risk serious injury. Be aware of your
body as it moves and how much you can realistically push
yourself in order to see and feel progress and gains.