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  1. #1
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    WEEK 142 :: What Are The Best Pre/Post Workout Methods To Prevent Injury?

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    * Note: How can I win? Answer all questions in the order that they are asked.

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    TOPIC: What Are The Best Pre/Post Workout Methods To Prevent Injury?

    For the week of: 12/30 - 1/05
    Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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    If taking a few minutes before and after a workout can help reduce the risk of injury, then it's well worth it.

    What are the best pre/post workout methods to prevent injury? Be Specific.

    Does the use of sauna's, steam rooms or hot tubs reduce the chance of injury? Benefit or Not?

    BONUS QUESTION: How much time do you spend before and after a workout to help reduce the risk of injury?

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    warming up joints before heavy lifting.

    not that delayed onset muscle soreness is an injury but it can be a b*tch for legs. to prevent the amount of soreness in legs i tend to slowly walk on a treadmill for 5 or so minutes just to let the lactic acid drain out of my legs while drinking water or bcaas. helps greatly in the amount of soreness i'm experiencing the next day
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    it is important to incorporate warm up and stretch in to a routine for injury prevention. 5 mins of treadmill or something similar and stretching the muscles to be used in the workout (or even better all muscles) before and after training. this will reduce lactic acid build up, loosen and relax muscle tisue, prepare joints and warm down.

    i generally spend 5 mins warm up, 5 min stretch, workout, 5 min warm down, 5 min stretch. once again these usually consist of an exercise which gets your heart rate up a bit and which "loosens" you up. stretching can be for the specific muscles being worked or as a whole body stretch to aid in overall flexibility as well.

    i feel that saunas etc do help recovery time because it relaxes your muscles and alows a mental warm down which is important too. Even better is an infarred sauna which basically heats you from inside out (warming muscle tissue and effectively providing a warm down), this also helps with good skin as it opens pores and releases dirt ect. it is also important to have a cold shower afterward to close pores and also it is common knoweledge that cooling muscles after warmed down is effective at reducing recovery time. (eg. ice baths etc).

    not only are pre/post methods important to reduce injury but also during workout. just simple steps such as not jerking weights around, using smooth controlled movements, being cautious on new or hard exercises, getting a spotter if necessary, sometimes stretching muscles used in between sets when resting can also help.

    take these steps while hitting the gym hard and reap the rewards without injury.

    locdogg89
    Last edited by locdogg89; 01-02-2009 at 02:27 PM.
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    There are various methods to reduce injury when it comes to bodybuilding, figure, and fitness training. A small minority of people I see in the gym have no idea how to prepare for a hard workout and in turn sadly have a higher percentage of getting injured. It is important to correct their workouts before their lack of preparation contributes to long-term injuries down the road. Injuries in the gym leads to high medical costs and who wants that...Nobody.

    What are the best pre/post workout methods to prevent injury? Be Specific.

    Stretch
    I would like to start off with pre-workout methods as they get the muscles ready for action. When I step into the gym, the first thing I do is to do some basic stretches. These include:
    Arm Circles
    http://www.bodybuilding.com/fun/exer...me=Arm+Circles
    Knee Lifts
    http://www.ajc.com/health/content/he...ift060205.html

    As you can see, there is one exercise for my upper body and one for my lower body. This is just the first step in preparing for a workout.

    Cardio
    After I am finished doing basic stretches, I get on the treadmill and run for 2-5 minutes at 1% incline and 3 mph. The purpose of this is to get my heart rate going a little bit and get the muscles primed to work out. I use this technique to the fullest on leg days which is the bodypart that is the hardest to grow. Running at a low speed gets my quads and hamstring amped up for an intense workout.

    Workout room
    I tend to work one main bodypart during my workout, so I make sure to get an adequate warm-up for the first couple of sets and then get into my actual workout. This also gets your muscles use to the weight instead of just piling on the way at one time and lifting it.

    Now its time for post-workout methods. These methods are just as important if not. You are fatigued after your workout and just having the normal post-workout shape is not enough.

    Hydrotherapy
    The practice of hydrotherapy has been used for years. It involves alternating between cold and hot water in short bursts to speed up recovery. The contrast in temperature is not only relaxing and helps recovery, but also tests you mentally. Going from very hot to very cold is drastic change, so be prepared. The effect is that more blood is put into muscles which makes recovery faster. My muscles feel harder after coming out the shower. Here is the method I use:

    45 seconds very hot
    45 seconds very cold

    Repeat this process 3 times. If I am going out somewhere, I like to finish on cold especially in the summer. I don't want to be hot and then be sweating on a hot Summer/Fall day in the South. Now, if I'm sleeping I fall asleep quicker finishing on warm, so that is what I do. Hydrotherapy helps the most for me on leg days.

    Ice
    This is the most practical thing for a lot of people when they are sore after workout. Those sore muscles shrink back to normal size and also recover a little faster. Working out sometimes is about pain and the use of ice reduces the post-workout doms somewhat.

    Sleep Of Course
    Your body is rebuilding while you sleep which translates into recovery from your workouts. Pitiful sleep= little energy= failure in the workout room. A person who lacks enough sleep will have their sleep clock thrown into disarray and thus that can lead to increased sleep. This will all lead to weight gains. When I only 6 hours of sleep, I fear real sluggish and can barely get anything done. I get at least 7 to 10 hours and thus I feel fresh for the day and still going at night. Sleep is not something you can just not worry about, its so necessary. Great sleep leads to a peaceful mind and physically you look better.

    Chiropractor
    The last powerful weapon in your preventing injury arsenal includes going to the chiropractor. Chiropractor work wonders for many people especially when dealing with back pain. The back is such a big muscle and a large majority of workout you use your back in some way that could potentially hard it. Chiropractors help keep your spine aligned in the right way by addressing problems by massaging or putting vetebraes back in place. Insurance providers in growing numbers are including chiropractors on insurance policies, so the outrageous prices you hear from celeb chiropractors is much cheaper than normal. Your doctor is a good starting point as he/she can help you find a reliable person to reference you too.

    Does the use of sauna's, steam rooms or hot tubs reduce the chance of injury? Benefit or Not?

    I personally cannot say so to this as I have not did research or have daily access to a sauna, steam room, or hot tubs. Research for Sauna lies in this article by Jamie Hale:
    http://www.bodybuilding.com/fun/hale5.htm

    Another good source is an abstract from InfoWorld which analyzes whether tepid(hot) water makes a change in recovery from fatigue:
    http://www.informaworld.com/smpp/con...9181476~db=all

    BONUS QUESTION: How much time do you spend before and after a workout to help reduce the risk of injury?


    I spend 2 minutes stretching in the weigh room, 5 minutes on the treadmill, and 5 minutes in the shower during hydrotherapy on average. I have not personally went to a chiropractor, but I know others who I trust that have told me great things about them. It is not about the quantity of time you spend, but about the quality of the time. You can jerk when you strech or go soft when running treadmill. You came to the gym for a purpose so make sure you live that purpose out in preparation of the workout to the post-workout. Also, take in supplements if you find them useful.
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  5. #5
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    Pre-workout:
    The first part of pre-workout injury prevention is to create a workout that suites your body type and history of injuries.
    Not everyone can do barbell squats, dead lifts, and bench press. Knee, back and shoulder issues can prevent certain people from safely performing some of the core exercises.

    Here are some examples of ways I have worked around injuries and disproportionate body parts:

    ? I often times do giant sets for shoulders. This involves doing a set for front, side, and rear delt all in a row. I find I get a much better pump than when I do each part of the muscle individually. The increased blood flow/pump helps to reduce irritation in the shoulder.
    ? I have found that super setting DB flys and DB/Barbell bench presses is a great way to recruit as much muscle fiber as possible without putting a lot of strain on the shoulders and elbows. Instead of benching 200 pounds for 5 reps, I do a set of DB flys for 6-8 reps, then a set of bench for 6-8 reps with 150. This will take pressure off of the joints and make sure your chest fails on the final rep of bench, not your shoulders or triceps?.
    ? I have relatively long thighs and short lower back, so I use the smith machine for squats because balancing the barbell results in knee irritation from bending my knee too far forward. If using the smith machine does not alleviate your knee problems, try holding a DB between your legs instead of using a bar.
    ? In order to avoid knee problems that can result from constantly doing heavy squats, I often times use the Milos Sarcev style of leg training. This involves doing giant sets and performing walking lunges in between exercises. For example, one set could consist of 8-10 reps on the leg press, then lunging over to the knee extension machine and doing a set of 10-12 reps, then finish by lunging over to the hack squat and doing 6-8 super slow reps (5-7 seconds for the negative and 5-7 seconds for the positive).

    The second part of pre-workout injury prevention is the warm-up routine performed prior to exercising.

    Prior to resistance training, one must do a thorough warm-up that includes cardio, stretching, and pumping up the muscle. The first step is to do 3-5 minutes of light to moderate cardio with a target heart rate of 110-130 BPM. The purpose of this is to increase the core temperature of the body and the blood flow to the muscles. After cardio, it is time to do light stretching. The main goal of stretching before one lifts is to slightly increase the range of motion of the joints and flexibility of the muscles. This helps prevent muscle pulls and tendon strains. Stretching each muscle to be worked for 20-30 seconds is fine. Keeping the stretching session short is essential because the longer you take to stretch, the cooler your body gets, and the less you will benefit from the warming effect and increased blood flow of the cardio. The final part of the warm-up is the pre-workout pump. The sets performed for the pump are in addition to the warm-up set of 12-15 reps that most people do before performing a heavy set of a given exercise. The extra warm up sets fully prepare the muscle to handle heavier weights and signal the body to lubricate the joints.

    My warm up sets for various body parts are as follows:

    Biceps- 2 sets of DB curls for 20+ reps each
    Legs- 1 set of 25+ reps on the knee/leg extension and 1 set of 20+ reps on the leg press
    Chest- 1 set of 20+ reps on the peck deck and 1 set of 20+ reps on the chest press machine

    Tips
    ? Use a weight light enough so you are not at failure when you complete the chosen amount of reps. The light weight keeps strain off the joints and allows them to become lubricated before using a relatively heavy weight.
    ? Squeeze the muscle as hard as you can on each rep. The warm-up is all about pumping as much blood into the muscle as you can.
    **If you experience chronic shoulder discomfort, than warm up the rotator cuff muscles before doing upper body exercises that involve the shoulder.
    Examples of warm up exercises are bent over reverse fly with DBs or cables and exterior rotation with either DBs or cables. Again, the reps should be in the 15-25 rep range and the sets should not be done to failure.

    Post workout:
    Immediately after the main resistance training routine is the time to do physical therapy type exercises for areas of the body that are prone to injury. For example, internal and external rotator cuff exercises done to failure help to strengthen the shoulder and prevent rotator cuff strains/tears and subluxations or dislocations of the shoulder. Reps should range from 15-30.

    Once the final exercise has been performed in the workout, then stretch the muscles that were worked in your resistance training routine. Hold each stretch for at least one minute. This is the time to elongate the muscle and stretch the fascia; elongating the muscle will decrease the chance of pulling or tearing the muscle.

    The second step to post workout injury prevention takes place outside of the weight room.

    This is the time to use the services of professionals like chiropractors, message therapists, physical therapists and acupuncturists.

    Major injuries usually do not happen without warning. They usually begin as acute dull pains or slight soreness. If one ignores the early warning signs, and continues to train without an extended rest period or professional help, than the minor aches and pains can turn into tears, fractures, or dislocations. If one does experience even minor pain, then time should be taken off and ice should be applied to the area at least 2-3 times per day to help reduce inflammation. And if the pain continues for more than a few days, then a therapist should be contacted to deal with the specific problem.

    Saunas and steam rooms may feel great, however, they do not provide much in the way of injury prevention. Heat will help loosen muscles and tendons, so using a sauna just prior to training will theoretically help prevent strains and pulls while exercising. But beyond this, there is no significant benefit to using them post workout or between workouts.

    Hot tubs are a little different. There are benefits to hot tubs if used in the correct way. For one, the jets in a hot tub can be used to massage back muscles. Tense back muscles are one of the leading causes of lower back and neck soreness. Also, if you use the heat of the hot tub to your advantage, you can do stretches after soaking in the hot tub and really work on elongating tight muscles. The longer the muscle is the less likely it is to be strained or torn.

    Estimate of time spent on each injury prevention act:

    Pre-workout

    cardio- 3-5 minutes
    stretching- 2-4 minutes
    warm up pump sets- 2-4 minutes
    total: about 10 minutes

    Post Workout
    physical therapy exercises- 3-7 minutes
    stretching- 5-10 minutes
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  6. #6
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    pre/post workout..

    Ans1:
    Pre Workout-Before one starts workout, be it cardio or strength training, to avoid any kind of injury warm-up is a must.
    Warm up signals your body of the upcoming stress that it has to face. There are some muscles like the anterior and posterior deltoids, abductors of the thigh etc. that we dont use much during our daily activities. So when we for example start an upper body work out whatever muscle group it may be, stress falls on the shoulder. Especially the anterior deltoids, if you havent had warm up you feel some pain around your anterior deltoid region or similarly in your lower body workout some people complain of the strange feeling around external part of the hips. Which actually are abductors of the thigh. Warm up is like a primer that is needed before you paint the house, even for DNA replication primer is needed....
    So if you dont give sufficient warm up to your body, injuries are bound to happen. I am a med student. I have so many guys asking me what that strange click in their shoulder is after upper body work out or what that tightness around the ankle is after cardio.. Its all after effects of stress to an unprimed body.
    If you avoid pre workout warm up, it may result in excess lactic acid formation during your workout or injury or both. Excess Lactic acid formation results in intra workout soreness, which some people know that they have to stop instead of pushing their bodies to the point of injury.
    Also pre workout nutrition plays an important role. Though not directly but indirectly. The details of which i will mention when i answer the next question.
    Post Workout- Stretching. This is the only thing that if done correctly, will 100% guarantee that you will feel your muscles relaxed and have complete range of motion. Instead of a locked shoulder and painful calves. I here stress the point of 'if done correctly'. Method will be answered in the next topic. Stretching, one theory says it breaks the tense fascia that surrounds the muscle and helps your muscles to grow huge, well actually when you stretch you hold the position for complete 20 counts minimum, what it does is allows the lactic acid formed be drained from that part through the capillaries which connect to vein s ..lol. Ok let me explain with some simple example.. When your legs pain after a simple day, not working out but after some trek or long walk what do you do? The first thing you do is massage your legs or infact what you do is press them with your hands..Acually this pain is also due to lactic acid..so what happens is your blood is pooled in that area and lactic acid is formed and thereby the pain. By the pump action of your hands you are assisting the valves of the veins to open up and drain that area. And yes some people will say we do hot massage and not just massage..heat dilates your blood vessels and help drain the pooled blood.. Exactly- that is what our body is after a workout, hot or technically our metabolism is catabolic burning calories and blood vessels are dilated,so no need of hot compress after workout. And instead of traditional massaging you STRETCH which exactly mimics the pump and when saturation point of blood for lactic acid is reached our body is signalled to drain it immediately. Also post workout nutrition is important for you want to come back tomorrow feeling strong.. Right..
    Ans2: specific pre and post work out methods of injury prevention..
    Preworkout nutrition- first u must feed your body so that it wont starve. Pre workout one must have carbohydrates and proteins for energy and recovery. You must have it atleast an hour earlier. If you dont have the energy, you wont lift heavy and you may lift wrong as we all are ignorant, when our body tells us-today i am starving and dont have energy to lift. So dont forget to get your energy. Some people have coffee.. I have also used pre workout coffee for energy and concentration, but then i think that if we need some substance to raise our attention span and give us feel good.. Are we any different than any substance abuser? As our coffee needs go on increasing, we get tolerant to its effect and need more concentration of coffee. Heres an eye opener, those who have regular coffee..avoid taking coffee just for a day and see. You will feel dull, irritated, low on energy, decision making suffers and many more..so why depend on anything, which does not help you directly in your workout and muscle growth. BCAAs and glutamine will be good. Read all the thousands of wonderful articles BCAAs, glutamine and other pre workout meals on the main page of bodybuilding.com
    Exercises-
    Please spend atleast 10min max for these exercises.
    You can start from head to toe when you are to do an upper body workout and toe to head when you are doing lower body workout. This is because when you start workout say upper body, your that part would be warmed up and have enough time to recover too as warm up is an exercise.. No stretching before workout, just warm up..
    Aim-prime your body and especially relax your joints.
    1. Rotate your head slowly, clockwise for 10 rotations and anti clockwise for 10. Close your eyes and do it slowly, do not jerk.
    Get to a corner of the gym where you wont bump into anything or anyone. And use controlled motions no jerks and close your eyes if you are sure you wont hit any one while doing following warm up exercises. Feel your muscles and joints relax..remove all stiffness..
    After neck its your shoulders-
    2. Keep your hands straight by the side and rotate your shoulders slowly for 10 counts clock and anti clock wise.
    3. Now rotate you arms together for 10 rotations clock wise and anti. You can rotate your arms both together.
    4. Keep your arms out stretched horizontally and rotate your wrists.
    5. Close your fingers to make a fist, and make it tight and hold for 10 counts and then spread them as wide as possible for 10 counts to warm up your small phalangeal joints and hand muscles.
    6. Now place your hands on your waist and do a complete 360 degree rotation of your hips. Do 10 rotations clock and anti clock wise.
    7. Now do pull ups. As many as you can for 2 sets.. It is a very good warm up for whole body.
    8. Then do dips or push ups, one set for as many reps as you can.
    9. Now during your workout what ever first set you do, do with a 25% weight of the heaviest you use for tat exercise. For later sets no need for warm up sets.
    So there you go..your upper body is primed..now do lower body..
    1. Do one set of 15 unassisted and without weights Squats. Dont do more as we are warming up not fatiguing the muscle and joints.
    2. Now, if your gym has a horizontal bar support, like those balle dancers use to stretch..use that support or any other place or even wall for support. Stand with your one side to that support, bring your other free side leg little away from the body and make small zeros with your feet as pen and floor as drawing sheet. I hope you get it. I cant make it any simpler. Do 10 rotations clock and anti with each leg.
    3. Now place your hands on your knees and bend them slightly and again rotate both both for 10 rotations clock and anti clock wise.
    4. Rotate your ankles one at a time..lol. Try to make a complete circle in all the above mentioned rotations.
    5. Now curl your toes and keep them tight for 10 counts and then spread them as far as possible.
    Now your body is warned up.. Oops my fault, its warmed (warned) up.
    For cardio, do the above mentioned and plus walk for like 10mins plus and then do your HIT..
    Post workout-
    IMP-DO NOT USE ANY FRIENDS OR TRAINERS HELP IN ACTIVE STRECTHING, USE THEIR SUPPORT BUT DO NOT MAKE THEM PULL, PUSH OR PRESS YOUR BODY PART. IT WILL DEFINITELY LEAD TO TEAR.
    Ok now after your workout your vessels are dilated and blood flowing to your exercised part and lactic acid building up. Do stretching.
    Do the stretching of the body part you have worked out first. Like if you have worked your upper body, do upper body stretching first (opposite to warm up).
    1. With out stretched arms in front of your body, keep elbows straight and with your one hand pull the palm of other hand towards you till you feel the press on your triceps and pronator muscles of forearms and hold to count of 20. If during a stretch there is pain instead of the feel of stretch..STOP AND INSTEAD DO AEROBIC STRETCHING, again refer bodybuilding.com for aerobic stretching.
    2. Okay now rotate your palm externally 180 degree and again, with your one hand press the other palm towards your body..remember your arms are outstretched in front of your body..this stretch is for biceps and supinator and brachioradialis, hold for 20 counts and do with other hand too.
    3. Now bring your hand around your neck, elbow facing outwards and press your elbow with palm of other hand hold for 20 counts. Do for both hands to stretch posterior deltoids and scapular muscles.
    4. Now go in position when you do standing over head tricep curl and with one hand press your elbow of other hand, hold for 20 counts do for other hand.
    5. Now hold a pole or any sturdy stand around which you can intertwine or lock your fingers, go close to that pole and push your hips away, and feel the stretch on your back muscles as you push your hips away your hands are around the pole and pulling your back muscles. Hold for 30 counts.
    6. Stand straight and bend at waist, do not bend your knees and try touching your feet, piece of cake?then try touching your hands on the floor..easy then try placing your palms on the floor..done..cool..then try touching your forehead to the knees.. You can do that too!!oh my god.then place your one leg cross to other again keep knees straight and bend at hips. Whichever gives you maximum press do one of it. And hold for 20 counts..no taking back support..thats cheating dude..
    Okay..the above mentioned stretches and takes care of your hamstrings.
    7. Now keep your leg on the weight of machine where you do cable exercises and pull your leg with the help of the cable as high as possible and hold for 20 counts.. Aa aa aa..no bending of knees..feel the Stretch on the adductors and gluteus muscles. Do both legs.
    8. Now stand with your back straight to a wall and pull your knee to your chest. Hold the press for 20.
    9. Now place the front part of the soles of feet till your balls of the, on the pole and pull yourself towards the pole..feel the press on the calves.
    10. Go to smith machine..face away from the machine and place your dorsum of foot on the bar and bend the other knee till the leg on the bar is completely verticle. Feel the press and hold for 20..stretches your quadricep muscles.
    Thats all folks for the post workout stretch.
    Have whey protein and creatinine. Fruit for electrolytes lost by sweating.
    PLEASE DRINK SIPS OF WATER THROUGH OUT WORKOUT TO AVOID CRAMPS. You may use electro powders..but water may suffice.
    Ans3: does sauna or steam room help to reduce injury-
    Answer is NO..
    All you do is loose your precious water and electrolyte content, so its dangerous if you use pre workout sauna or steam. Post workout some say its relaxing..but there is no relaxing thing going no.. First of all your vessels are dilated and if your training was high intensity, you have sweat a lot, so why loose more water and electrolytes.. Go home and sleep..that will actually relax you..
    The above mentioned is all my opinion based on my research and expirience.
    As i use my cell phone for browsing and also posting..please bear the text format.. And if you want me to clear some things please let me know, i will be glad to help..
    Ans4: i spend 10 mins for pre and 10 mins max for post workout during strength training days. So its total 20mins max.
    And during cardio days 10min pre workout warm up and 10 slow walking so total 20 mins max to avoid injuries.
    Last edited by extremophile_me; 01-05-2009 at 09:09 PM. Reason: forgot few words in betewwn lines and like 'squat' in the lower body warm up in line 4
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    So start working.
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  7. #7
    PhD in Broscience, 2009 soundcheck129's Avatar
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    What Are The Best Pre/Post Workout Methods To Prevent Injury?


    If taking a few minutes before and after a workout can help reduce the risk of injury, then it's well worth it.

    Regardless of the specific goals of those at the gym, everyone is ultimately there to get into better shape. And whatever that shape may be, it surely does not include injury. Thankfully, there are many simple steps that can be taken to avoid injuring oneself.

    What are the best pre/post workout methods to prevent injury? Be Specific.

    PRE-WORKOUT PROTOCOL

    LISTEN TO YOUR BODY

    The injury-prevention process should actually begin before you even hit the gym - something that many people sadly overlook. The first thing you should do is to ensure that you're feeling up to exercise. If you're sore, coming off an injury, or haven't worked out before, you may want to consult a medical professional prior to exercise.

    Also, if you feel sick or tired, perhaps from lack of sleep, you may want to refrain from hitting the weights - overexerting yourself when you're not feeling 100 percent may lead to injury.

    PLAN AND/OR REVIEW YOUR GOALS

    Keeping a workout journal or log is a great way to meet others in the online community, but its primary function is providing a way to track your progress and obtain advice from others. Even a simple paper and pencil log will allow you to keep track of your lifts. By knowing what you have lifted in the past, you will have a better idea of how much weight you can lift today. While everyone wants to progress, BE REALISTIC. Don't expect to add 50 lbs to your bench press in two days. Know your limits and set reasonable goals.

    Similarly, don't compare yourself to others. Even though your No-Xplode may have you feeling like Superman by the time you reach the gym, don't feel like you have to try and lift as much as someone more experienced than you.

    Another thing a log will allow you to do is observe what exercises you perform often - perhaps too often. You should try to add variation to your routine, as pattern overload - constant repetition of the same movement - can place a lot of stress on muscles and joints and lead to injury.

    FIND A PARTNER/SPOTTER

    In addition to supplying someone to socialize with and making an unfamiliar gym less intimidating, a workout partner can keep an eye on your form and act as a spotter if you're having trouble. Plus, the encouragement of a partner may motivate you to lift even more!

    KNOW THE TERRITORY

    Before launching into a routine filled with unfamiliar exercises, check out the exercise database to make sure you know what you're doing. This will help you ensure proper form - improper technique is a major source of injury.

    TAKE CARE OF YOURSELF

    Nutrition is also a big part of injury prevention. Make sure that you are consuming enough calories to fuel your workouts - you don't want to run out of gas in the middle of a set! If you're crunched for time, protein powders or weight gainers are convenient ways to squeeze in some extra calories. In addition, you may want to look into vitamins or a joint care supplement to battle wear and tear. Also, try to make sure you get enough rest at night and in between workouts - overtraining will only hinder your goals.

    WARM UP WITH CARDIO

    Whether it's running in place or pedaling an exercise bike, cardiovascular exercise increases blood flow and lets your body know it's game time. You should warm up PRIOR to stretching, as stretching 'cold' muscles can actually lead to injury, rather than help prevent it.

    STRETCH

    After you've got the blood flowing, it's time to stretch. This will improve flexibility and prevent injury. Make sure to focus on parts of your body that have been injured in the past, as well as muscles you plan on working. Leg swings, lunges, arm circles and touching your toes are all simple stretches that will be very helpful. Do NOT stretch until it hurts, and do NOT "bounce" to stretch further - this is called ballistic stretching and can cause injury. Stretching should be slow and controlled.

    WARM UP SETS

    Your last "warm-up" should be in the form of a few reps before your working sets. This will get you more familiar with the lift and help you establish proper form and range of motion.

    POST-WORKOUT PROTOCOL

    You may be exhausted after lifting, but the work isn't over yet!

    WARM DOWN WITH CARDIO

    You don't see sprinters run 100 meters at top speed and then simply sit down, do you? Well then why should you? Chances are, your heart is racing after a workout, and you can cause issues with it if you don't gradually ease into rest. Spending a few minutes on the treadmill can do a world of good.

    STRETCH

    Before your workout isn't the only time you need to stretch. Stretching after exercise is beneficial as well, and can assist in the healing of microtears in your muscles. Also, stretching will help drain lactic acid from the "pumped" muscle and reclaim its range of motion.

    FIRE AND ICE

    If you're feeling sore after exercise, you should address this as soon as possible. Applying ice to problem areas, as well as making use of warming topical creams, can ease the discomfort and reduce tension in your muscles.

    REPLENISH YOURSELF

    Dehydration can lead to cramps and many other more serious health problems, so make sure you drink water to replace what you've sweated out. But that's not all you lose during exercise - electrolytes are also lost during sweat, so you may want to look into Gatorade or a similar beverage.

    In addition, your muscles won't grow if you don't provide them with enough fuel - so eat up! In addition to food, you may want to invest in some fish oil and vitamins to keep yourself in prime condition.

    And don't skimp on sleep, either. This is when your body repairs itself and grows, so get a good night's slumber.

    HAPPY ENDING?

    A massage may feel like a treat, but it can also help you prevent injury. Massages relax tension in muscles, and can aid in recovery.

    DON'T FORGET YOUR MOST IMPORTANT MUSCLE

    And that would be your brain. I know post-workout nutrition is important, but I shudder when people tell me about chugging down a shake "on the drive home." Muscle strains aren't the only injury you should be looking out for - don't drive distracted or with one hand on the wheel and one on a sandwich. Your body won't deteriorate if you wait ten minutes to eat.

    Also, if you feel too weak or tired, have a friend drive you or try to locate a trainer or medic if you feel strangely sick or feel you may have injured yourself.

    Does the use of sauna's, steam rooms or hot tubs reduce the chance of injury? Benefit or Not?

    Sauna and steam room use is a hotly debated topic, no pun intended. While the heat and steam do help flush out toxins and lactic acid, overstaying your welcome in the steam room can dehydrate you. In more serious cases, it can lead to heat exhaustion or even a heat stroke when paired with strenuous exercise.

    However, saunas can be relaxing - and reducing stress means reducing cortisol. In addition, saunas can increase blood flow. So, as it is everything else, moderation seems to be the key.

    BONUS QUESTION: How much time do you spend before and after a workout to help reduce the risk of injury?

    Warming up isn't the most enjoyable part of my workout, but I do try to devote ample time to it. Pre- and post-workout cardio is usually five to ten minutes, often in the form of a bike ride or jog to the gym. If I do drive or walk, I try to spend about ten minutes on an inclined treadmill.

    Stretching is usually a ten-minute event, as I try to target all of the major muscle groups and include static and dynamic stretches.

    Also, I take a hot ten minute shower after working out to flush out toxins and lactic acid, and also to make sure I don't smell later on in the day.

    In addition, I am very devoted to my sleep. I strive for seven to eight hours, and usually keep some sleep aids in reserve to make sure I get my rest.
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    Disclaimer: All forum or bulletin board posts are solely my opinions and do not necessarily reflect the views of ALLMAX Nutrition. Consult a medical professional whenever your health is concerned.
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    Let's face it, no one like to get injured - trips to the doctor, missed workouts, expensive medical bills, and let's not forget the pain caused by the injury. All this make getting injured a big event in one's life, while something so small, warming up, can prevent it. Warming up before exercise and cooling down after is a simple, yet crucial aspect to injury prevention. It is essential that everyone warms up properly before their workout in order to prevent any injury from resulting.

    What are the best pre/post workout methods to prevent injury? Be Specific.
    Pre-Workout
    Heating Pad
    Placing a heating pad for 5-10 minutes on the muscles helps bring blood to the area to warm them up.

    Light Aerobic Exercise
    This includes jump rope, exercise bike, treadmill, even jumping jacks; anything to get blood flow to the desired area.

    Stretching
    Stretching helps bring blood to the muscles to prepare them for the upcoming exercises, probably the most well know way of warming up. Remember to NEVER stretch a cold muscle, this can actually INCREASE the risk of injury from pulls and tears. I recommend doing stretching only after you use one of the prior warm up methods.

    Warm-up Sets
    Just because you've used a heating pad, done some cardio, and stretched doesn't mean you're ready to find your max bench press. It is important to do light warm-up sets because jumping right into heavy weights can lead to injury, regardless of how much stretching you do. A good warm-up routine would look something like this:

    Workset 300 lbs, 5 Reps
    Warmup Sets
    * 95 lbs. 8 reps
    * 135 lbs. 4 reps
    * 185 lbs. 2 reps
    * 225 lbs. 2 reps
    * 270 lbs. 1 rep

    I think you get the idea, just adjust the weights and reps accordingly. There is no exact way to warm up, just make sure you use lighter weight for more reps before the workset.

    Post-Workout
    Ice Pack
    If you can use a heating pad to warm up, you can use an ice pack to cool down. Just place the ice pack on the muscle(s) worked during your workout for 5-10 minutes.

    Stretching
    Same as before, but no need to worry about your muscles being warm, because now they're plenty warm from your workout.

    Sleep
    Sleep is one of the most important thing to recover quickly. I recommend 7-8 hours per night as the ideal amount. Sleep has tons of benefits which we wont get into here, but just know that not getting the proper amount of sleep has a very negative effect on recovery, which can lead to overtraining/injury.

    Does the use of sauna's, steam rooms or hot tubs reduce the chance of injury? Benefit or Not?
    The regular sauna may not help with recovery, but scientists and doctors have discovered that radiant (infrared) heat can penetrate the body's tissues up to 2 inches deep and help heal injuries. Special saunas with this type of heat are available through http://www.luxsauna.com/. I do not recommend this as a way of recovery because they are expensive: a one person sauna costs $2,395, and I have not found any other studies or websites confirming the preceding claim that radiant heat helps.

    BONUS QUESTION: How much time do you spend before and after a workout to help reduce the risk of injury?

    Personally, I spend no more than 5 minutes both before and after a workout to warm-up and cool down. Prior to my workout I jump rope for about 3 minutes and follow it up with some light stretching. I also make sure to do warm-up sets before I do my working sets to prevent any injuries, but I do not do much post-workout except maybe some stretching, and I make sure I get plenty of sleep every night.
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    Red face Hi! Im new Here! but here's my idea on Pre/Post Workout Methods

    We?re all a little bit guilty of it. Sometimes we say we are too busy; we just forget; or some of us don?t think it?s all that important. I?m talking about stretching.

    Although it may be more exciting to just go out and run and once most runners begin their workout they don?t want to stop; the importance of a good stretching program is worth the wait. Having a solid stretching habit can help prevent pain, injuries and keep you moving when you might otherwise have had to take extra time off to recover.

    Stretching will increase the blood flow to sore and used muscles and can relieve tightness. Another often overlooked benefit of stretching is an increase in athletic performance. The more flexible your muscles are the more force they can exert. In addition, it can help your muscle endurance. Increased range of motion can also help increase speed.


    There are certain guidelines to follow and common errors that you should avoid in order to prevent injury:

    * The first common mistake is bouncing. You do not want to bounce while you are stretching because that action puts you at risk of pulling or even tearing the muscle you?re trying to stretch and relax. You need to make sure you are pulling your muscles gradually and slowly. If the stretch happens too quickly, the muscle will respond with a contraction; subsequently increases tension.

    * The next common mistake is stretching into pain. Yes, the point of stretching is to feel a little bit of resistance and to increase your flexibility. However, your body uses pain as a warning and you need to listen. The bottom line? Never stretch to the point of real discomfort or pain.

    * Focus on the muscles you use the most. For runners, make sure to pay special attention to stretching your hamstrings (the back of your thighs), quadriceps (the front of your thighs), calves, hips, and back. If you normally have soreness in one of those areas, spend a little more time on that muscle group.

    * Warm-up and cool-down before stretching. If you try to stretch a cold muscle you increase your risk of pulling or tearing it. Spend about 10 minutes warming-up and cooling-down before stretching.


    Incorporating a stretching routine into your pre- and post-workout regimen, you will increase your flexibility and athletic performance. Moreover, you?ll decrease soreness, discomfort and risk of serious injury. Stretching will only take 5 to 10 minutes before and 5 to 10 minutes after your workout. This small time adjustment is well worth it and incredibly value.
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    Talking

    Not Trying To Win Money Have Plenty. Simple Do Not Put A Joint In A Range Of Motion Unnatural. This Will Protect Connective Tissue Also. Also Buy Supplements From The Store For The Joints And Connective Tissues.
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    Originally Posted by fit_n_fab View Post
    We?re all a little bit guilty of it. Sometimes we say we are too busy; we just forget; or some of us don?t think it?s all that important. I?m talking about stretching.

    Although it may be more exciting to just go out and run and once most runners begin their workout they don?t want to stop; the importance of a good stretching program is worth the wait. Having a solid stretching habit can help prevent pain, injuries and keep you moving when you might otherwise have had to take extra time off to recover.

    Stretching will increase the blood flow to sore and used muscles and can relieve tightness. Another often overlooked benefit of stretching is an increase in athletic performance. The more flexible your muscles are the more force they can exert. In addition, it can help your muscle endurance. Increased range of motion can also help increase speed.


    There are certain guidelines to follow and common errors that you should avoid in order to prevent injury:

    * The first common mistake is bouncing. You do not want to bounce while you are stretching because that action puts you at risk of pulling or even tearing the muscle you?re trying to stretch and relax. You need to make sure you are pulling your muscles gradually and slowly. If the stretch happens too quickly, the muscle will respond with a contraction; subsequently increases tension.

    * The next common mistake is stretching into pain. Yes, the point of stretching is to feel a little bit of resistance and to increase your flexibility. However, your body uses pain as a warning and you need to listen. The bottom line? Never stretch to the point of real discomfort or pain.

    * Focus on the muscles you use the most. For runners, make sure to pay special attention to stretching your hamstrings (the back of your thighs), quadriceps (the front of your thighs), calves, hips, and back. If you normally have soreness in one of those areas, spend a little more time on that muscle group.

    * Warm-up and cool-down before stretching. If you try to stretch a cold muscle you increase your risk of pulling or tearing it. Spend about 10 minutes warming-up and cooling-down before stretching.


    Incorporating a stretching routine into your pre- and post-workout regimen, you will increase your flexibility and athletic performance. Moreover, you?ll decrease soreness, discomfort and risk of serious injury. Stretching will only take 5 to 10 minutes before and 5 to 10 minutes after your workout. This small time adjustment is well worth it and incredibly value.
    I totally agree stretching is very important, especially in older people.
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    Yoga

    Need i say more...

    1.) Proper Nutrition prior to extreme activity.
    2.) WATER
    3.) Yoga

    For before and after...

    Yoga is a a perfect combination of stretching, extending range of motion, and warming up muscle groups.

    Case and point, It is very easy to tell what, if any of your muscles, joints, connective tissues are too tender, sore, or injured to perform a demanding workout.

    Bonus... I've never really seen a difference in injury prevention simply based off of saunas, jacuzzi's, or steam rooms. They are very relaxing though.
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    Registered User Victor4body's Avatar
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    As for Sauna Healing Effect, there are also FAR infrared Saunas, which according to http://www.skylightsauna.com/ can:
    "increase circulation which stimulates the body?s ability to heal. Increased blood flow to wounds, burns, joints, and stiff muscles aids the body in its efforts to heal."
    Quote from http://www.skylightsauna.com/far-inf...sauna-spa.html

    But yes, they do cost quite a bit. But hey, its your health at stake.
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