Here are the most frequently asked questions regarding Health and Fitness:
Do I really need to warm-up and can warming up for 5 minutes beforehand actually help prevent injury, cramps etc?
Is it true that the most common form of injury at the gym is back injury when lifting weights?
What techniques can I use to help prevent back strain?
What are some basic workout tips that I should follow to make sure I am getting the most out of my workout and gym membership?
Is it really necessary to warm down and stretch after a workout?
Do I really need to warm-up and can warming up for 5 minutes beforehand actually help prevent injury, cramps etc?
The low down on warming up!
Picture this; you wake up at 5.30am on a cold winter's morning, the good news is today you win the battle with the snooze button. You complete your morning ritual and close the front door behind you only to be greeted with a bone chilling wind (maybe a pair of pants wouldn't have been such a bad idea!). You arrive at the gym, swipe your card, place your bag in the locker, grab your towel and head for the treadmill. Now what was the setting you had it on last time you were here? That's right 12km/h on an incline of 3, the speed builds and on you jump only to immediately strain a muscle.
Ok................. Should have remembered to warm up!
The main thing to remember with warming up for a workout is to make it specific to what you are planning on doing. This decreases the chance of injury not only through strains and sprains but also through more serious injuries such as snaps and breaks. A workout warm up is the body's way of preparing for what is to come and should not be overlooked.
If you are planning a cardio (e.g. running, cycling etc) workout, your warm up is as simple as starting at a lower intensity and then building up to your peak speed. By allowing the body to gradually warm up, you are then able to complete your workout with confidence that your body will go the distance.
If you plan on doing some resistance training, a general exercise to raise the body's temperature is a good way to start. A good example of a general exercise is five minutes on a ergometer (rowing machine) at a light to moderate intensity with good technique is ideal. The rowing machine required use of all the major muscle groups, and both stretches and strengthens. When starting your weights, warm up set will also decrease the chance of injury.
These rules not only apply in your health club but also in everyday activity, if you are at the beach playing some Frisbee don't look for the glory dives in the first minute, allow your body the time to get used to the sand and movement.
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Is it true that the most common form of injury at the gym is back injury when lifting weights?
The most common form of injury in health clubs is muscle strain. The incidence of this type of injury could be significantly decreased if the advice on warming up is adhered to.
The second reason for muscle strain is attributed to poor technique. Back injuries will be more likely to occur if lifting heavy weights with poor technique.
A personal trainer is a great person to offer you the right advice that will be specific to your training needs. They will empower you with the skills and knowledge to be confident in your own workouts.
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What techniques can I use to help prevent back strain?
When we are talking about a dead lift it doesn't mean we have to take the stairs!
The "Dead Lift" is a simple technique that promotes safe lifting of objects that are on the ground. Unfortunately there misconception about the dead lift because of the large weight that is typically associated with the name.
A dead lift is the motion not the weight. If you are lifting a 5kg box or a 100kg barbell off the ground the dead lift technique is the way to go. Every gym goer from beginner to intermediate should know the basics of the dead lift as a method of injury prevention. Please ask your Personal Trainer or Gym Floor staff for a demonstration and more information.
Rotational work such as cable woodchoppers and fit ball work such as rotating superman's will also help strengthen the back through different planes of motion. Once again more details can be obtained from your Personal Trainer or Gym Floor staff.
One of the main reason's back injuries do occur is due to lack of abdominal strength. Abdominals are required to be engaged while lifting heavy weights to support your back. Using the fit ball, taking a Pilates class and requesting more abdominal exercise from your Personal Trainer will go along way toward protecting your back from injury.
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What are some basic workout tips that I should follow to make sure I am getting the most out of my workout and gym membership?
Workout tips:
- Make sure you are working to a program. You should consider your exercise program as a journey towards ongoing health and fitness for life.
- Always carry a bottle of water. Remaining hydrated is important in getting the most out of your workout time.
- Make sure you workout with great technique to decrease the chances of injury and increase the effectiveness of your workout. If you are not sure ask a personal trainer.
- Working out with a friend can have a number of benefits such as accountability, someone to spot you when resistance training and it also increases the fun factor!
- Wear clothing that allows you the range of motion you require. Closed footwear is also important for the safety of your feet.
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Is it really necessary to warm down and stretch after a workout?
It is important to warm down and stretch for a number of reasons:
- Your muscles get sore after a workout and often get worse 1-2 days after your workout. Warming down and stretching flushes out some of this lactic acid from your muscles, reducing post work out soreness.
- Warming down allows your heart rate to return to a normal resting level to avoid feeling dizzy or light headed.
- Stretching when your muscles are warm give the greatest benefit to flexibility and also decreased post work out soreness.
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