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Apr 9, 2015

Healthy Living: Avoiding Exercise Injuries

Whether you’re an active or not so active person, anyone can fall victim to exercise related injuries. Spraining an ankle, pulling a muscle or knee and shoulder injuries are the more common workout injuries. Luckily, there are ways to avoid them. Tonight in Healthy Living, veteran fitness instructor Ed Williams tells us how.

 

Marleni Cuellar, Reporting

It doesn’t matter if you’re just staring an exercise routine or if you’re a regular gym rat; exercise related injuries can be a major setback. While there is no way to escape all mishaps; there are ways to reduce your risks.

 

Ed Williams

Ed Williams, Health & Fitness Coach, Belize Fit Body Clinic

“If we take some precaution. If we go about our activities in a sensible systematic way we can avoid those injuries that tend to set us back.”

 

Health and Fitness Coach, Ed Williams is a veteran in the industry; with over thirty years of experience. He says there are three basic precautions and practices you must consider when your exercise in order to prevent injuries.

 

Ed Williams

“Let’s start off with the first one. You never want to rev cold muscles so warm up. Warm up is critical; it is important to warm up and to warm up well. I recommend maybe running intervals or warming up on the stationary bikes.  You don’t want to run a distance, what I call slow state cardio, you want to start out with about fifty percent of your ‘all out effort’ and flow and maybe run for sixty meters and take your time and walk back. And then you want to do that maybe three times and then maybe on your fourth interval then you step it up to sixty-seventy percent of your ‘all out effort’. You never want to go beyond eighty percent of your ‘all out effort’.  That’s the purpose of a warm up to prevent injuries. How long do you have to warm up? Depending on what you’re doing, you want to warm up for ten to fifteen minutes.”

 

The second tip is to Be Realistic. Know where you are – how conditioned are you? Are you overweight? All of these dictate the type of exercises you should be doing.

 

Ed Williams

“You don’t want to kid yourself. High impact exercises are for younger people in good shape; that are at their ideal body weight and that have a history and back ground of workout and competitive sports. High impact exercise is ok only for that group of people. Anybody else, you want to avoid high impact like a plague. A lot of injuries stem from people that are ambitious. They are overweight and they have been told by the doctor that they have to lose weight and they come out and some inexperienced trainer that pushes them. The thing to understand is. If you are two hundred pounds or more and you are running whenever your feet hit the ground; it hits the ground with three times your weight. So the impact there is six hundred pounds. So imagine what is happening to your ankles and your knees. They’re taking all the shock. You can’t do that.”

 

If you’re new to exercise; focus on building your strength slowly. Walking is safer than running, and resistance training using your body is usually safer than the barbells and dumbbells at the gym. Build your way up to more intense exercises. Lastly, give your body time to rest.

 

Ed Williams

“This is something that is in their blind spot. A lot of trainers don’t actually reflect on this one. Now we get away with it because for the most part life gets in the way and we have to take a week off anyway for whatever reason anyway.   Especially if you’re doing high intensity interval training, you should work for twelve weeks and take one week off. Give yourself one week maybe go do yoga. Yoga works wonders in rejuvenating your muscles, giving them back their elasticity and basically their beauty.”

 

Don’t forget that you should learn proper exercise techniques and how to use gym equipment. Most importantly, though, pay attention to your body.

 

Ed Williams

“Your body is a wonderful highly adaptive machine and it tells you everything you need to know. We just need to learn to listen to it.  We hear a lot of people talking about “no pain no gain;” this is an injury-prone philosophy.  First of all you need to understand what is pain. Pain is your body alarm that tells you something is wrong. So you’re doing something wrong if you’re feeling pain. So when we feel pain; we should stop.”

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