KEEPING YOUR
WORKOUTS INJURY FREE:
Sacrificing proper form in order to use heavy weights is a no-no. You must learn to walk before you can run, right? Well, the same goes for weight training. I would like to share with you some helpful hints to remember to make your workouts injury free.

Warm up and stretch first. Muscles are not as flexible as they use to be when we were younger.

Don’t be a “weekend warrior.” People who exercise three to five days a week are at less risk for injury than someone who does nothing all week then goes full throttle on the weekend.

Take training lessons, even if you’re not a newcomer to the gym. Proper form and instruction reduces the chance of such injuries as tendonitis or stress fractures.

Invest in good equipment. Select proper shoes for use in the gym only and replace them when they lose support or the treads show wear.

Listen to your body. Pain, swelling, and stiffness can signify that it’s time to modify an exercise routine.

Use the 10% rule. Increase activity levels in increments of no more than 10 percent per week, whether you’re calculating miles walked or pounds lifted.

Strive for balance. To prevent injury—and boredom—exercise regimens should include cardiovascular exercise, strength training, and flexibility.

Add new exercises with care. Devoted exercisers and sedentary beginners alike can get injured if they take on too many activities at once.

Anyone who has had injuries such as tendonitis, arthritis, stress fractures, or low-back pain should work with an orthopedic surgeon on a fitness routine that promotes good health and minimizes injury risk.