Be progressive. This means to start slow and slowly build intensity. Jumping from the couch to a 3-mile run can easily bring on shin splints. The same goes for pumping iron. You cannot go from cranking out 12-ounce curls to 50-pound dumbbells, without running the risk of a strain or sprain. So try to tame your obsessive-compulsive tendencies for a few weeks, and use common sense when increasing your activity level to allow your body to get used to it.

Learn proper form for long-term safety. Common injuries for exercisers are tendonitis; lingering strains or sprains; or in the worst cases, herniated discs. It all starts with a little tweek that worsens over time because improper exercise execution places too much stress on your body. Over time, incorrectly performed leg exercises can lead to knee pain when you are squatting or taking stairs. There are a bunch of upper body exercises that can lead to a nagging shoulder pain. And sloppy body mechanics/posture during exercise can land you horizontal with a bad back.

I cringe when I observe some of the crap people are doing or what unqualified trainers are having their clients perform. There are too many people putting together their own programs by reading fitness magazines or copying the person who looks like they know what they are doing in the gym but don't. And men are hands-down the worst!

One of the most threatening exercises is also the one that most commonly is performed incorrectly: the straight-leg deadlift. I have included a video of proper form for this exercise at the end of the column to prevent you from blowing out your back.

Keep an eye on the kids. Horseplay and improperly established programs are the biggest risk for your young athlete in addition to the abovementioned threats. A team of players unsupervised in a weight room is an injury brewing. The same goes for conditioning programs established by someone whose qualifications are that they participated in sports 25 years ago. Sports conditioning is a science, and programs need to be established and performed under the guidance of a professional. A properly established program is safer than most sports activities and will help prevent injuries on the playing field. Sensible Fitness has been spotlighted in Newsweek magazine for our children's programs. (We are so proud!)

Protect yourself (and others) against the micro-critters. The gym is an excellent place to build a strong immune system with resistance training, but do not over-train. Wash your hands before and after the workout, cough and sneeze in your elbow, and don't touch your mouth or eyes. You old-school guys need to get rid of the disgusting germ-filled handkerchief. Use a tissue, and throw it away after each use. And slap some hand sanitizer on your paws after doing so.

Click here or the play button below to view a video about proper formation during a straight-leg deadlift.

Doug Gibson
		About the author:
		Doug Gibson is a columnist for Cincy Chic and president of Sensible Fitness Personal Training Center in Blue Ash, Ohio, which specializes in women’s fitness programs. E-mail him at doug@sensiblefitness.com.
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Last update: 29-06-2009 14:06

Published in : Magazine Items, Health