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Injury-Free Exercise: No Pains, Better Gains
Donna was terrified, literally shaking from anxiety. "I'm not sure that I can go through with this," she stated. Donna had fainted several months ago during a step-aerobics class and the fear of a repeat episode had persisted whenever she attempted to perform any physical activity. She had been emotionally scarred from this frightening experience, and it would take several months before she again began to feel comfortable with exercise. Nothing can sabotage one's motivation to work out more than an injury incurred during training. There are thousands of exercise-related injuries that occur each year and many of them are debilitating. These injuries range from minor ailments such as light-headedness and dizziness, to major anomalies such as muscle tears, broken bones and even heart failure! Fortunately, virtually every training-related injury can be prevented-provided one takes the necessary precautionary measures. Yet as obvious as this may seem, many do not have adequate knowledge of proper safety precautions, creating the potential for disaster. By adhering to the following protocols, you can enjoy a lifetime of injury-free training: Know Your Limitations-People tend to think that they are omnipotent. This often leads to pushing the envelope past one's capabilities, ultimately ending in peril. Before you start a training regimen, make sure that there are no medical complications that might contraindicate your participation in an exercise program or performing specific exercises. Afflictions such as cardiac arrhythmia, hypertension, previous surgery, etc. can all influence your ability to work out. Moreover, do not push the envelope with an exercise that you have never performed before. Get used to the movement and err on the side of caution. Once you have developed an affinity for exercise performance, you can increase your intensity and develop a better idea as to how far you can go.
Warm-Up-One of the most important, and most neglected, components of a workout is the warm-up. A sufficient warm-up should consist of five to ten minutes of light cardiovascular exercise. You should begin with an aerobic activity performed at approximately 50% of your maximal heart rate (220 minus your age multiplied by .5), and continue until you work up a light sweat. This will help to elevate core temperature, thoroughly readying your body for vigorous exercise.
Cross Train-Cross training is an excellent way to avoid injuries related to overuse of muscles, joints and connective tissue. Cross training is best accomplished by alternating cardiovascular modalities from one workout to the next, or by varying specific exercises in your routine. In this way, you constantly keep your body "off-guard", preventing adaptation to particular movement. Moreover, by utilizing different muscles in exercise performance, your body is alleviated from receiving continual impact, significantly reducing the likelihood of injury.
Use Proper Form-While this may seem like a no-brainer, one only has to look around a gym to see that the majority of people have a poor concept of proper training techniques. As a rule, you should adhere to the ABC's of lifting: Always Be in Control. Never twist, jerk or bounce in your maneuvers and, if you employ "cheat" reps, do so in a controlled fashion. Furthermore, your breathing always should be regulated, making sure to never hold your breath!
Eat and drink-It is amazing how many people train on an empty stomach or don't take in fluids while training. Having proper fluids and nutrients in your system is essential in preventing nausea, dizziness and fatigue during your workout, and will provide the necessary energy for satisfactory performance. Make sure to eat a carbohydrate-oriented food between one to three hours before your workout to ensure adequate energy resources. Moreover, since your body can become dehydrated before you become thirsty, it is important to sip water frequently throughout training.
By Brad Schoenfeld, CSCS, CPT

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