Here at Strand Fitness, one of our most important objectives is providing an injury-free environment.
It is one of the most compelling reasons why we work the way we do with our clients. Our one-on-one approach to fitness programming enables us to select the most appropriate exercise for each client. This reduces the risk of injury. And we are even able to keep a client working out during injury recovery by making accommodations for the injured body part (as long as their medical professional provides their okay).
The best injury strategy is always to prevent an injury in the first place.
Which brings me to reflect upon one of the current trends in the fitness industry. High intensity, high impact workouts and even fitness programming designed to help you find your athletic potential are not always the best fitness strategy – particularly as you get older. These workouts may be fun and exhilarating, but be cautious about the impact to your body.
Keep “high intensity” in check
A helpful guideline is to limit your “high intensity” exercise to no more than 30% of your total workout hours. That’s a limit that I like to use in my own workout programming. It gives my body ample time to clear the stress hormones generated during exercise and get ready for my next workout. It is a fact of nature that an older body takes longer to recover. No need to push the envelope, and risk an injury.
Take care with highly repetitious movement
After 37 years of competitive swimming, where I was in the pool for hours each week, I understand the impact of high rep exercise on your joints and muscles. Highly repetitious movement can cause overuse injuries. Injuries of this type are not fun to deal with, as they take time to heal. They are also annoyingly stubborn as they are hard to get rid of and are highly likely to return. Proper technique is absolutely necessary if you consistently perform high reps of the same movement (e.g. 100 reps of an exercise). If you can’t get the technique correct, choose another exercise until you can.
Remember, variety is the spice of life
One of the best ways to prevent injuries is exercising your body in different ways. Vary the type of movements such as lift weights, practice yoga and walk. Also vary the how you work a specific part of the body. Mix it up. For example, one day do squats to work the legs. On the next day, lunge to the side. And on the third day do a series of exercises where each focuses on a different part of the leg. By rotating your routine, you’ll achieve more well-rounded results. And the likelihood of injury is reduced.
Exercise in a way that minimizes the risk of injury
Contact Pam to learn how (630-653-8152; firstname.lastname@example.org). Schedule your complimentary, no-obligation fitness consultation.
Be in shape and enjoy your active life!
If you are dealing with an injury, please visit our website to learn how we can help: Injury Recovery
Strand Fitness is a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630-653-8152) and schedule your free fitness consultation.