Avoiding Injury

Hello Squirrels.  Our cousin Phil in Pennsylvania says spring is just around the corner.  The weather will be getting better; no more excuses, get out there and move.  One way to get ready for the better weather is to do a little strength training.  Get in the weight room and get prepared for softball, volleyball and all the fun of spring and summer.  When lifting weights it is important to avoid injury.  The idea is to get stronger not get hurt.
1.  Use proper technique.  I see a lot of young women using poor form when in the weight room.  It is difficult for me to describe proper technique in words.  Please stop by my office 107 in the PAC and ask for help.  If you are having lower back pain after lifting, you may not be lifting correctly.
2.  Too much weight.  I want you to overload, but I want you to overload properly.  If you are just starting out, work on form first and worry about increasing weight after you have the form perfected.
3.  Bad Spotting.  If you are lifting weights over your head or chest you should have a spotter.  The spotter is responsible for the person lifting.  If your job is to spot, be sure you take the job seriously.  Watch the person your spotting and be prepared to help them.  Your inattention can cause serious injury.  The weight room is not a place to fool around.
4.  Warm-up.  Remember this is one of the principles.  Jog, do some push-ups or perform the exercise you will doing at a light weight to get your muscles ready for the exercise session.
5.  Improper rest.  Be sure that you do not exercise the same muscle group day after day.  Rest a muscle group for 24 hours before you exercise that body part again. Also, take 60 - 90 seconds between sets.  You might want to do cardio fitness one day and lift weights the next.
6.  Lack of Concentration.  When you are lifting, especially with weights over your head or chest, concentrate.  Too many young ladies in our weight room joke around and laugh when performing exercises.  Workouts can be fun, but don't forget you can get hurt.
7.  Nutrition.  You can not get stronger or faster if you don't fuel your body.  Eat a good diet, drink plenty of fluids and get your rest.
8.  Stretch.  After your workout, take a few moments to stretch and relax.
Lift weights, run, walk, step or zumba; do something.  Have a great weekend and remember Abe Lincoln's birthday.  God bless America.