In every gym there are a few people who do not perform their exercises correctly and are at an increased risk of exercise related injury. You might not be able to spot the people who are doing exercises incorrectly and may attempt to duplicate them in an effort to add variety and change to your routine. This article is going to point out some key areas of concern with regards to improper technique when performing exercises to help you prevent possible injuries.
First and foremost, a proper warm up consisting of five to ten minutes of light to moderate cardiovascular training, as simple as walking or jogging, is imperative. Without this warm up, you risk potentially straining a muscle, ligament or tendon which can have a dehabilitating effect on your gym efforts. By warming up your muscles before a workout, you will help redistribute blood throughout your body which will invigorate you and oxygenize your muscles as well as prepare them for the strain of working out.
While making sure that the warm up is consistently performed, the exerciser should also be sure to have a thorough cool down also as part of the workout. This consists of light stretching of all major muscles as well as muscles used throughout the workout, held for at least 30 seconds to be most effective. Follow up the stretching with another 5 minutes of light cardio to bring your heart rate back down and to circulate more blood into your recovering muscles thus allowing for a faster recovery.
Here are some strength training tips to prevent any type of exercise related injuries:
1.) Do not let your back arch throughout any exercises. If you find yourself arching your back, it is important to decrease the weight as the potential for back injury is extremely high.
2.) Utilize a clean, concise manner of lifting and lowering your weights and avoid using momentum. You will engage more muscles using a slow and controlled movement because of the intense concentration and sole use of primary muscles.
3.) Do not allow yourself to "bounce around" as you might injury yourself through these types of movements. Again, use controlled and concise movements to engage stabilizer muscles and build strength.
Working out on a regular basis helps prevent injury through flexibility, strength, and endurance training Prevention is always better than having to cure an injury.
Author Resource:
Richard likes to write about various interesting topics and has been doing so for years. His latest website is http://zebrablanket.org which provides information on what to look for in a zebra print blanket .
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