Fitness Safety

You've committed to a physical activity routine and you're ready to roll. But after your first week of working out, you're sore all over and think you may have pulled a muscle. What happened? Many times, people who decide to start working out throw themselves into a fitness routine, overdo it, and hurt themselves.

The result is discouragement and trips to the doctor.

Stretching

…..is the activity of gradually applying tensile (pulling) force to

lengthen, strengthen, and lubricate muscles.

This helps increase the range of motion within a joint.

Stretching

Stretching is also believed to help to prevent “INJURY” to tendons, ligaments

and muscles by improving muscular elasticity and reducing the stretch

reflex in greater ranges of motion that might cause injury to tissue.

Stretching …stretching can

reduce “DELAYED ONSET MUSCLE

SORENESS (DOMS)”. While stretching before

or after exercising does not Reduce muscle sorenes, current research

suggests that stretching can

“decrease” or "reduce“ pain and soreness

after exercise.

Stretching in preparation for a physical activity

It is helpful to stretch the muscles to be exercised in the following manner:

– Joint rotation– A mild warm-up– Static stretching– Dynamic stretching– Active Isolated Stretching– Light exercise resembling the activity to

follow

Stretching After Physical Activity

Following the main activity, these steps may

be reversed to "cool down" the body, helping to reduce and alleviate

any cramps and soreness (such as delayed onset

muscle soreness, DOMS) in the exercised muscles

Active Isolated Stretching

Active Isolated Stretching (AIS) is one of the methods of stretching most used by

today's athletes, massage therapists, personal/athletic trainers, and

professionals. Active Isolated Stretching allows the body to repair itself and also to prepare for daily activity. The Active Isolated Stretching technique involves the method of holding each stretch for

only two seconds.

The different types of stretching are:

• Ballistic stretching • Dynamic stretching • Active stretching • Passive (or relaxed)

stretching • Static stretching • Isometric stretching • PNF Stretching

Dynamic Stretching

• Involves moving parts of your body and gradually increasing reach, speed of movement, or both.

• Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion.

• An example of dynamic stretching would be

slow, controlled leg swings, arm swings, or torso twists.

• Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout

Active Stretching

• An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles

• For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position.

Static Stretching

• Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch ...

When To Exercise Caution

• Most healthy adults can start moderate physical activity as soon as they're ready. If you have any of the following conditions, you'll most likely benefit from exercise, but you should talk to your doctor before you begin:

» heart problems» chest pains» high blood pressure» dizziness or balance problems» asthma» bone or joint problems» diabetes

Safety Tips When Excersing

• Check your environment • Warm up and cool down • Drink up • Wear proper safety gear at all

times • Don't scrimp on gear and

clothes • Don't mess with Mother Nature • Listen to your body

Check your environment

Where you're exercising in needs to be safe.

That means it should be WELL-LIT and free of things you can trip over.

Any equipment you're using should be in good working order.

Warm up and Cool Down

Always warm up your body before you begin a workout.

March in place, move your arms. Then do some stretching for

your arms, legs, and back. Repeat the stretches after your

workout.

Drink up

Planning to exercise “FOR” an hour or more, drink more water than you think you need before, during, and after exercise to avoid getting dehydrated.

If you exercise “MORE” than an hour, make it a sports drink to replace lost carbohydrates and electrolytes.

After exercising, drink at least two cups of water for every pound of sweat you lose (weigh yourself before and after your activity).

Wear proper safety gear at all times

If you're biking or skating, wear a helmet that fits snugly. Wearing a bike helmet can cut your risk of serious head injury.

Wrist, elbow, and knee pads add protection during skating.

Some sports, such as martial arts, require mouth guards, shin and arm guards, or other padding.

Don't scrimp on gear and clothes

Make sure your gear and equipment are good quality.

If you're a runner or hiker, invest in a good, sturdy pair of running or hiking shoes.

Don't mess with Mother Nature

o When it's very HOT.oDrink plenty of watero wear light clothingotry to stay in the shade.

o When it’s COLD oDress warmly oIn layers oDrink plenty of water

Listen to your body

o People know their bodies better than anyone else does.

o If you feel something out of proportion to the level of exercise you're doing, step back and evaluate yourself.

Light headedness Shortness of breath Sudden, severe headache Excess sweating that's out of proportion to your level of

exertion Chest, stomach or any other pain

How Much to Increase Excercise

• 10 percent rule • Don't increase your program (walking

distance or amount of weight lifted) by more than 10 percent a week. So if you start out walking a mile, don't go more than an extra one-tenth of a mile, or about two blocks, the following week.

Rules Of Thumb

Running or Jogging

• Begin by doing 10 minutes

• After a couple of weeks, increase time to 20 minutes

• Aim for at least 30 minutes of moderate physical activity

Strength Training

• Talk to a fitness instructor

• If you're working with weight machines, learn how to use them correctly.

• Don't work the same muscles two days in a row

Aerobic Exercise

A good “Rule Of Thumb” to see if you're working at the right pace is the "talk test." If you can't talk during the

activity, you're working too hard. If you can belt out a show tune, you can pick

up the pace.

The Bottom Line…..

Use Common Sense

“ALWAYS”

See a doctor if your symptoms don't go away

Regular physical activity…..

….. has many health benefits. You'll build stronger bones and

muscles, control your weight, and are able to fight colds and stress

better.

Work out safely and ENJOY the rewards!