"How To Look Avoid an Injury and Train Through One If It Occurs Part 1"
By Joe Breen C.F.T.
We have all heard the term, no pain no gain. While there is there is a time when your training can be pushed to far, there is also several hidden benefits to training through an injury. First let's examine how injuries occur and what we can do to prevent them.
There are many factors which can lead to an injury, here are some of the common problems. The first is an insufficient warm-up. While I don't believe a long warm up, there are days when you may need a set or two, to get going start with 50% of your working weight. If you still feel stiff do a second warm up set. The second most common cause of an injury is improper exercise form, while we feel that power reps or cheat reps as they are also known, can be useful in training, you should first learn the proper form for an exercise before experimenting with these techniques. For instance when doing a barbell curl, it is okay to use some momentum as you are taking a set to failure. However if you start out and you are using your back for leverage, you are using to much weight, and you should lower it and do more reps. In your first 6-12 months of training, you should not attempt power reps, but focus on getting the form down pat. In fact overusing these techniques in the beginning, or using them to much in your workouts can lead to injuries.
Overusing a joint or tendon too much with or without the presence of pain. The cause of this can sometimes be related to too many isolation movements such as dumbbell flyes, leg extensions, etc. While these are certainly movements you want in your routine, they should not compromise more then 25% of your workout efforts. Next week, I will go through more causes of injuries and how to use your workouts to speed up the recovery process. For great routines that will prevent injury and keep your fitness results on track go to www.automaticfitnessplus.com