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Cheryl

Cheryl

Injury Prevention Tips in Strength Training

Here are a few tips Michelle has put together to help her clients train at their peak and avoid injury. Her philosophy is to keep an athlete moving throughout the duration of their training goal to ensure they are able to improve consistently and in progression!

Michelle recognizes that once an injury happens training has to change and alter to accommodate setbacks. These setbacks are critical to those athletes who are testing and being evaluated in group settings.

 

  • Pay strict attention to form especially if loads (resistance) are involved.
  • Do a short warm up of either cardio or sets before doing any resistance training just to get blood circulating to the large muscles of the body.
  • With resistance or strength training, a “warm up” set with a very light load warms up the muscles, ligaments and tendons, in preparation for the working sets.
  • A warm up of about 5-10 minutes an be a fast-paced walk, swinging arms and add shoulder rolls, leg marches and waist rotations.
  • An elliptical is also good option for a warm up because you are moving the lower and upper body. A rowing machine is also a good option if you have access to one.
  • If form deteriorates or pain is involved during an exercise; stop and don’t continue with the exercise. You can choose an easier alternative or another exercise. DO NOT PUSH THROUGH!
  • Be aware of exercise volume – build reps up first before you add another set.  For example, if you can execute 15 reps of an exercise and do all 3 sets with perfect form and have some gas left in the tank, then it’s time to add an extra set.
  • Ensure that they use full range of motion in all exercise movements, that way the muscles grow stronger and larger and develop to their full strength potential.  Shortened movements result in short, tight muscles that lack complete development.

 

Here is to healthy functioning training at all ages!

Michelle Gaulin

 

 

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