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Quick Tip: 10 Tips To Avoid Injury At The Gym

MACHINE CHEST PRESS

MACHINE CHEST PRESS

WARM-UP

Start your routine with a warm-up.  Spend 10 minutes on a cardio machine, and work up to a light sweat.  

COOL-DOWN: Finish your routine with stretching.  Hold each stretch for 20 seconds.

WEIGHT MACHINES: Most machines have instructions, and illustrations showing proper body alignment.  Read the instructions so that you know how to use each machine.  If you need more help, ask a floor trainer.

LIFTING TECHNIQUE

  • Do not lift more weight than you can handle.  If your face turns beet red, and you can’t breathe, you’re lifting too much weight.  Overexertion leads to injury.
  • Do not swing dumbbells.  When weights are too heavy for your level of strength, you’re going to resort to swinging them instead of lifting.
  • Learn how to control free weights.  Barbells and dumbbells, known as free weights,  are more difficult to use than weight machines, because you have to control the weight while using correct alignment.  An out-of-control barbell is very dangerous to you and the people working around you.
  • If you’re new to lifting, start with machines, not free weights.

SEEK ADVICE

If you need advice, ask a trainer.  Gym members are not a reliable source of information.  Just because they belong to your gym, doesn’t mean they know any more than you do.

GROUP CLASSES

Let your instructor know if you have injuries before the class starts.  Ask their advice on whether the class is suitable for your level.  

PROPER CLOTHING

Always wear athletic footwear when training.  Proper footwear gives your feet support, and protects them from injury.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Stretching 101

Stretch Everyday – Consistency Is Key

WHO SHOULD STRETCH. Every adult should stretch.

HOW OFTEN SHOULD YOU STRETCH?  Stretch everyday.  It won’t take you that long. Consistency is key. You’ll see benefits, if you keep up with it.

HOW LONG SHOULD YOU HOLD EACH STRETCH? Stretches are held anywhere from 10 to 30 seconds.  If you’re pressed for time, stretch for 10 seconds.  Something is better, than nothing. Read the rest of this entry

Can Gardening Cause Tendonitis?

Incase you don’t have time to read this post, the answer is yes.

A SHORT STORY ABOUT A CLIENT

My phone rang.  It was a prospect who wanted to sign up for buddy sessions with his wife.  They wanted to improve their flexibility. During their consultation, they both thought they were in good shape, except for a little tightness here and there. Read the rest of this entry