How to prevent injuries with exercise Samantha Toews PT, DPT
How to prevent injuries with exercise Warm-up Stretching Exercise program Target Heart Rate Muscle Rest/Repair Proper Technique/Posture Aerobic vs Weight Training Progression of Exercise Cool Down
Warm-up Warm-up 5-10 minute cardio exercise Goals of Warm-up 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
Exercise Program Legs Core Training 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 Muscle bulking 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)
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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 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! Old aches and pain to return 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 Drinks lots of water 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
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 ???Questions??? Thank you for your time