As the clock strikes 12 on December 31st, millions of people around the globe make resolutions to “lose weight” and to “get back into shape”. With this resolution come a few dangers that everyone should be aware of.
Did you know? According to some sources there are more gym related injuries in the first month of January than all other months combined?
Common Mistakes that lead to injury
Being too aggressive: It is possible that injuries are prevalent in the month of January because people will be too aggressive when they return to exercises.
TIP: If you have not worked out in a few weeks (months or years!), progress your exercises. Start out slowly and don’t expect to be able to lift as much as you did when you stopped working out.
Your body requires a few weeks of consistent exercise and activity before your body is “re-educated”, meaning, that the mind and the body must accommodate for this new level of activity. Being too aggressive at the start of therapy could lead to injury simply because your body is not “used to it”.
Not warming up: When first starting any exercise it is imperative to “warm up”. Warming up increase peripheral blood flow to extremities (e.g. Legs, hands, arms) and increases tissue extensibility (ability to stretch). Imagine that your body is a car on an icy winter day. You have to warm your car up before you redline it! Same goes for your body.
TIP: Brisk walking on the treadmill for 10 mins, should be sufficient. If you are not sweating slightly after your warm-up, you did not warm up! If you are performing upper extremity exercises try a row machine.
Not stretching: Stretching is not only one of the most neglected activities; it is also the most incorrectly performed activities. Stretching should be performed after a warm up. Stretching should be specific to the body part that is being exercised that day. Stretches should last at least 15 seconds.
TIP: Do not bounce during stretching activities. There are little sensors in your muscles that detect rapid stretching, which compensate and increase muscle contraction. When you bounce and stretch (as seen in many Jane Fonda work outs) you can activate these sensors, meaning you are essentially making your muscles tighter!
Hopefully 2011 will be a healthier, stronger, injury free year for all of you! Good luck!
