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

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Stretching

Do before and after exercise

Hold stretch sufficient length of time

DON’T bounce!

Legs Arms Trunk

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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)

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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

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

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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