Tuesday, February 23, 2010

Are You Warming Up Enough???

I am sure you have heard a thousand times that you MUST warm-up before you weight train, but do you know WHY???

There is a reason why it is essential that you warm up your muscles and joints prior to weight training. Repetitive movement of your joints signals your body to produce synovial fluid which lubricates the joints and prevents injuries, such as tendonitis, arthritis, bursitis, etc. Increasing your heart rate will increase the flow of blood to the muscles in your body. Increase of blood flow warms up your muscles which increases pliability of the tissue and therefore prevents injury such as muscle strains (or tearing of the muscle), tendonitis, etc.

Now that you know WHY let's talk about HOW you to warm up...

A warm-up is supposed to be fast-paced, heart rate raising, and sweat-producing. It is NOT supposed to be a stroll in the park. First, figure out what your maximum heart rate using this formula --> 220 - YOUR AGE (i.e. I am 30 so 220-my age is 190 beats per minute(BPM). Then, take 65% and 85% of that number (i.e. my max heart rate (190)(.65)= 123.5 and (190)(.85)= 161.5, therefore, my heart rate range is 124 BPM to 162 BPM). This is your heart rate range that you should be working within in order to consider yourself "working out". When taking a stroll in the park your heart rate will not even reach 65% of your maximum heart rate. Now, back to the warm up... Your warm up should be anywhere from 6-15 minutes. You want to BREAK A SWEAT! If you have not broken a sweat and your heart rate is less than 65-85% of your max heart rate then stay on that machine until you achieve this.

Need a few examples to get you started?

1. Treadmill - Set speed at 3.8 mph. Begin with incline at 6%. Every 30 seconds increase the incline by 1% (i.e. start at 6% and at 30 sec. increase to 7% then at 1:30 increase to 8%). Do this for 5 minutes (incline 15% will be your last 30 sec interval).

2. Next hop on the Step Mill for 5 minutes. Keep the steps per minute at 75-80.

3. If you still want more or if you prefer not to use the Step Mill then hop on the upright bicycle. Increase your level to 6-8 and keep the revolutions per minute (RPM) at 80 for 5 minutes.

If you are not sweating after that then I don't know what to tell you!! :)

I promise you that if you WARM-UP aka BREAK A SWEAT prior to every weight training workout you will prevent numerous unnecessary injuries and have a more efficient work out every time you step on the gym floor!

Tuesday, February 9, 2010

Shoveling and Injury Prevention TIPS

As I sit here and look out my window, I watch the snow begin to fall down. I am thinking about how excited I used to get when I was a kid knowing that school would be closed the next day. Today I sit here thinking of how many of my patients are going to come in on Thursday and Friday with aches and pains in their backs, shoulders, etc from shoveling. So, I have decided to write this blog in hopes that some will read it prior to their shoveling adventures tomorrow.

Here are some suggestions for preventing injury while shoveling:


1. If you have a large broom/brush available try to brush away as much snow as possible, as often as possible. The only catch to this is you have to stay on top of it and go out every so often to do this. If you periodically do this then the amount of snow to shovel will be significantly less and it will be lighter as well. It is much better for your body to push then it is to dig and lift. And, obviously, If you have a snow blower (or a neighbor does) try to use that instead.

2. When you are shoveling make sure you are mostly using your legs to maneuver the shovel. Lunge or squat as you bend to pick up snow with your shovel. Avoid keeping your knees straight and hinging at your hips. Also, don't rush it and try to pick up as much snow as possible. This most likely WILL cause you to hurt your back!! Please, please protect your back as much as possible.

3. Do not lift and swing the shovel around your body rotating your spine while your hips are stable. Lift the shovel and pivot your body where you want to place the snow.

4. Take breaks. Don't try to shovel everything at once. Brush what you can away, shovel, brush, shovel, have hot chocolate somewhere in between, build a snowman, do whatever! Just don't shovel for 2 hours straight. You will regret it for the next two days! I promise you that.

5. Keep your core tight! When you pick up that shovel, tighten your core by pulling your belly button in towards your spine and then begin shoveling. This will help stabilize your spine and prevent injury.

6. Last, but not least, if you can pay someone else to do it for you (or if they are nice enough to offer to shovel) then that would be your best bet. However, let them read this blog first! ;)


HAPPY SHOVELING!
I hope I don't have to treat any snow-related back injuries this week!!
 
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