Injuries associated with weight training are most often associated with the
force of eccentric, or negative actions of the lift. When the muscles are
under tension while they lengthen they can handle greater force than the
shortening phase of the lift.
If you lower the weights too fast during weight training, gravity and
momentum can create more force than your muscles, tendons and joints can handle
which increases the chance of injury dramatically.
How Slow does "Controlled Weight Training" need to be?
Your weight training experience largely determines the speed in which you can
perform repetitions of your weight training exercises.
To stay injury free, it is best to perform each rep in a completely
controlled manner. Around 1 second for all three phases of the lift should
be controlled enough to get the benefits of weight training without having
increased chances of injuries.
4. Proper Rest
Why Proper Rest helps Prevent Injury
Regardless of your goals for your fitness program, hard training means very
little if your body does not recover from it.
Proper rest, which includes sleep as well as taking days off allows your body
to utilize the food you put in your body to keep your body performing at peak
Without proper rest, your body may become weak and the likelihood of injury
is increased dramatically.
How Much Rest do you Actually Need?
How much sleep every night you need to keep your chances of injury low varies
from person to person. If you feel full of energy when you wake up, you
are most likely getting enough sleep.
Rest in between workout sessions is important. An intense full body
weight training session usually requires 1 or 2 days of rest (no structured
3. Proper Exercise Form
Why Proper Exercise Form is Essential for Injury Prevention
The human body is built a certain way. Your body may be different from
others but the general structure of your body (bones, joints, & muscles) very
similar across the human race.
Since weight training and cardio exercise consists of repetitive motions,
proper form is important for reducing the chance of injury. Perform
exercises properly in the proper planes of motion and your body will not likely
If you perform exercises improperly, your body will respond like a rubber
band. You can stretch it and stretch it and it won't break, but eventually
it will snap.
How to Perform Exercises Properly
Most exercises are meant for a specific muscle group. If you perform
exercises for one muscle group and you feel pain, or discomfort in another, you
may not be performing exercises properly.
It is best to receive thorough instruction before you take part in an
exercise program. If you have never had a personal trainer or weight
training instructor you may want to check out the Exercise Video Library for many
exercises with verbal descriptions of the proper form.
2. Know Your Own Body
Why Knowledge of your Body helps Prevent Injuries
In order to prevent injury it is important for you to know how read the
warning signs your body tells you.
You should always perform exercises within your envelope of function, this
simply means, "if it hurts, don't do it." If you are feeling tired and
could take a nap, an exercise session is probably best to put on the back burner
until you have sufficient energy.
If you think your doing something wrong, make sure you do your research or
seek answers from a professional to make sure your exercise program is not doing
more harm than good.
How to Better your Mind-Body Connection
Exercise is important to build a healthy mind-body connection. Since
your body adapts to exercise rather rapidly, it is a good idea to perform a
variety of exercises. Keep your body guessing and you will be able to
improve your mind-body connection by learning how your body responds to
Yoga has been used for thousands of years to help you improve your mind-body
connection. Consider practicing yoga either in a class or along with a DVD.
1. General Warm-up
Why General Warm-up is Important for Injury Prevention
It may seem too good to be true, or too simple, but a simple 5-10 minute
general warm up before any exercise session is perhaps the best way to prevent
When you are at rest, the majority of your blood is stored in the core of
your body where your vital organs and digestive tract is. Your extremities
have less blood flow (think cold hands & feet) and are less flexible.
A general warm-up helps warm the muscles in your extremity by getting your
heard pumping and circulating your blood. Once your muscles are warmed up,
injuries will be less likely simply because your muscles will be more flexible
and ready for the upcoming exercise or stretching.
How to Perform a General Warm-up
A general warm-up simply involves 5-10 minutes of low to moderate intensity
cardio. The best cardio warm-up exercises involve large muscle groups so
anything other than twiddling your thumbs will be sufficient to get your body
temperature up, circulate the blood to your extremities and prevent injury.