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HOW TO PREVENT INJURIES WITH EXERCISE
Samantha Toews PT, DPT
Warm-upStretchingExercise programTarget Heart RateMuscle Rest/RepairProper Technique/PostureAerobic vs Weight TrainingProgression of ExerciseCool Down
How to prevent injuries with exercise
Warm-up
Warm-up 5-10 minute
cardio exercise Bike Elliptical Treadmill
(walk/jog) Incline walking
Goals of Warm-up Raise heart beat Warm up muscles
Scrapetv.com
Stretching
Do before and after exercise
Hold stretch sufficient length of time
DON’T bounce!
Legs Arms Trunk
www.healthinlife.com
Stretching
Activity Basic stretches See handout
Exercise Program
Train whole body Decide how much
time you can commit to exercise per week
Must have balance between cardio (aerobic) exercise and weight training
Make sure your have good shoes! worn in shoes are
the BEST
Arms Shoulders Biceps Triceps
Example exercise Back
Upper Middle Lower
Example exercise
Exercise Program
Legs Quads Hamstrings Gluts Calves Hip strengthening
Example exercise
Core Training Upper back to
knee Abs to quads
Essential with all workouts
Prevents numerous injuries
Example exercise
Exercise Program
Weight loss program Mainly
cardio/aerobic Light weight with
increased reps Circuit speed Target heart rate
Muscle bulking program Mainly weight
training Heavier weights,
fewer reps Rest breaks
between sets/exercises
Target Heart Rate
Calculate your max heart rate by subtracting your age from 220.
220-(your age)=max heart rate
Target Heart Rate 50-75% of max
heart rate Target heart rate
will vary if you Have heart
problems High blood pressure Pregnant Over 65 years old
(40% of max)
Healthgoods.com
Proper muscle rest/repair
Should not train the same muscles 2 days in a row
Should always stretch all muscle groups Must give muscles proper healing time
between workouts (at least 24 hours)
Proper Technique/Postures
Good Posture (neutral spine)
Know what muscles your wanting to work on
Make sure those are the muscles that you are using
May be doing exercise incorrectly
Maintain low back normal arch
Always refrain from rounding shoulders
Squatting form Refrain from
compensating with other muscles (i.e. arching back to complete exercise)
Aerobic Exercise vs Weight Training
Aerobic Exercise Burns fat Conditions heart Slims body as a
whole Can increase
endurance/stamina
Weight Training Builds muscle Works only muscle
group at hand Muscle in turn
burns fat Can increase
heart rate also Can also be used
to maintain elevated heart rate
Progression of Exercise
Start out light! You can always
progress the next day (especially if you have not exercised in a while!!)
Overdoing exercise or weight training can cause serious injuries
Use your body as a guide!
Increase weight by 5 lbs increments
Remember what your goal is Lean or bulky
muscle Stay within YOUR
limits Don’t worry about
the person next to you!!
Cool Down
Take 5 minutes to cool down after workout Walk stretch
Videojug.com
What to Expect!
You will be SORE! Especially if you haven’t exercised in a while If soreness lasts longer than 72 hours,
decreased exercise load. If your not sore, increase exercise load (i.e.
resistance or frequency---not BOTH!) Old aches and pain to return
Should only last short time period Work through tolerable pain, stop with
worsening pain!
Nutrition
Eat properly Eating 5 smaller portion meals a day increases
metabolism Waiting too long in between meals decreases
metabolism Less is NOT always BETTER
Drinks lots of water Replenish the fluids leaving your body
Injuries secondary to improper nutrition Dehydration, muscle fatigue, dizziness, nausea
???QUESTIONS???
Thank you for your time
Any further questions:Contact me at:
Lea Regional PROS 205 E. Bender, Suite 120
Hobbs, NM 88240 575-393-8470