Safe Strength Training - Part 2

When executed properly, group strength training (or solo training) is a safe form of exercise that provides many benefits. Here are a few fundamentals that will assist you in being injury-free.

Warm Up. A good general warm-up increases blood circulation to the muscles, lubricates the joints and prepares the entire body to handle increased loads placed on the muscles and joints. The warm-up should address all major muscle groups and associated joints and increase the heart rate at a gentle pace.

Learn Alignment. Learn proper alignment for each exercise. Train for perfect alignment with little or no resistance before progressing to loads. The success of your training depends on how well you can safely execute the movement consistently.

Slow Down. Perform the exercise slowly at first, in good alignment. Add speed as the last training variable. When good form starts to suffer, take it as a signal that you have exceeded your own safe “speed limit.”

Modify. If you have challenges with your body, you must know how to modify the moves to suit your skills and body characteristics. Decrease the range of motion, lower the resistance (different color band or weight), do fewer reps or change the exercise if you feel joint discomfort or pain.

Regular exercise in a group setting can be hugely rewarding to your health and well-being. See you out there!

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada or try a private personal training session. http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com