Your San Francisco Chiropractor Has Some Injury Prevention Tips For New Years Workout Plans
Posted Dec 12 2009 12:00am
Staying Injury Free for New Year’s Resolution Exercise Programs
By Dr. Dave Schlute and Dr. Adam Jacobs
Well, 2010 is just around the corner and many of us are starting to get our New Year’s resolutions in place. For most of us, one of those resolutions will inevitably involve beginning and/or resuming an exercise program to lose weight and get in better shape.With such enthusiasm and desire to shed those holiday pounds as quickly as possible, there is often a tendency to overdo it and get injured. The old adage “slow and steady wins the race” is paramount when beginning an exercise program. Consistency is the key. It’s better to progress a little slower at first and stay healthy than to progress too rapidly and get injured, which will decrease the likelihood of continuing the program. Here are 5 important tips for injury prevention when starting an exercise program:
1.Visit your Chiropractor/doctor: Do this before beginning a new exercise program to make sure there is no major reason not to start an exercise program. Any activity can stress your body, so it’s vital that find out what will be an appropriate level to begin at.
2.Gradually increase time and intensity. Properly warm up before starting your workout, then begin with moderate exercise of about 20 minutes, 3 times a week and gradually build upon this.
3.Visit a Personal Trainer. If you just don’t know what to do or where to begin, a good trainer will get you started safely and help you learn enough to work out on your own if you choose. We recommend the personal trainers at Equinox Fitness Club as they are the finest trainers in town and offer all Executive Express Chiropractic patients a Free One Week Pass and One Hour Personal Training Session. See Dr. Dave for details.
4.Drink water before you exercise. Dehydration can kill your performance, so stay well hydrated. Try to drink 16 oz of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.
5.Listen to your body. If you experience any sharp pain, weakness, or light-headiness during exercise, pay attention. This is your body’s signal that something is wrong and you should stop exercise. Take time to rest and recover from your workouts.
Along with these 5 tips, there are also other things you can do to stay healthy and injury free to achieve your fitness goals such as Kinesiotape. Kinesiotape was first made popular by Lance Armstrong’s Chiropractor and it works by stabilizing muscles and/or joints without having to wear a large brace, while at the same time allowing for full range of motion. Here at Executive Express Chiropracticwe have been using Kinesiotape along with Active Release Technique (A.R.T.) and adjustments to get phenomenal results quickly. We work with Team in Training, Equinox Fitness Club, and various other athletic groups to allow them to reach their fitness goals while minimizing injuries and pain.
So whether you’re beginning an exercise program, or ramping up your current workout program for the New Year, remember to follow the advice in this article to stay injury free and hit the ground running to start off the New Year.
And like our clinic director Dr. Eben Davis always says…”Start your New Years workout program in early December to beat the crowds. If you do, you have a better chance of sticking with it”.