The 3 Easiest Ways To Get Injured In The Gym

A lot of people get injured in the gym despite the fact that working out isn't necessarily dangerous. Usually it's because they are overdoing it or they are performing a movement they are not ready to perform. It's pretty common sense stuff however, our ego always gets the best of us. As always, our ego sweeps the idea of risk and reward under the rug. So what are some of the more dangerous things you can do in a gym? This list might surprise you a bit.

1. Jogging and Sprinting. That's right, as if you didn't hate doing it enough. Turns out running is actually more dangerous then a lot of exercises. Its a bit obvious how sprinting can be on this list. the truth is, performing any maximum output movement comes with risks. Especially when you are working in end range motions of the joint. In this case it usually comes during deceleration. Our hamstrings decelerate us when sprinting so if you haven't worked your way up to this you might be in trouble.

Jogging is a little different. The constant up and down motion causes stress on the joints in the low back, hips, knees and ankles. In addition to this, many joggers run long distances so this repetitive stress could last a very long duration.

2. Box Jumps. This is anothger common sense one. There are two parts of this exercise that we see people get hurt on. First, is missing their jump. Once you leave the ground you better pray to the god of skinny little punks that you stick your landing because if you don't it's gonna get ugly. The other part of this movement is the landing. This is all about force absorption. Typically I teach my clients how to land before I teach them how to jump. Remember, what goes up must come down.

3. Olympic Lifting. Olympic lifting is its own sport and it takes years to master. Learning this sport like any other, takes coaching. Again, like sprinting and box jumps you are attempting to move as much as possible in the shortest amount of time.

So remember to stay safe out there!!! I'm not discouraging people from doing these movements. Truth be told they are extremely useful. However, your most useful ability is your ability to be present. 

As always, if your interested in taking your training to the Next Level, contact us for more details.

Workout Recovery Methods

First and foremost, let me say that I know for most people this concept of recovery is a bit foreign. Maybe you've heard the term before but it's never been properly explained, so, allow me to do so right now. As everyone knows, over time your body begins to breakdown. This breakdown leads to injury and your ass sitting on the sidelines. It's important to make sure you control the rate your body is breaking down at, but also control it's ability to recover. Here are a couple of key points to consider:

First is the workout itself. Not every workout has to be a spartan marathon race to the death. It's not necessary to kill yourself in the gym on a daily basis. This is trendy in the fitness industry right now but it can be dangerous in the long run.

Second is exercise selection. I see a lot of people doing things like box jumps, high intensity weight lifting, Olympic lifts etc. Although these exercises are good to work on perfecting, they can be dangerous if you don't know what your doing. Slow down, drop the weight and learn form!

Third, go for a walk. Sounds to good to be true huh? How could this low level, low intensity, too easy exercise help you? Well, studies have shown going for a walk can help boost your recovery. I won't bore you with science behind it but if your interested check out what Dr. McGill's research has to say on the matter.

Fourth, nutrition is key. You are what you eat and if you think beer and burgers are going to help with optimal recovery you're wrong. Try mixing in some healthy fats and proteins.

Lastly, Get some sleep!! Recovery doesn't happen without rest. So, if you're working late and pulling all nighters trying to pick up the cute chick in the bar, eventually its going to catch up with you. I know she was hot but was she really worth losing gains bro??

As always, an experienced trainer can help you throughout your training process. Check out one of our trainers and take your training to the Next Level.

Choosing a Fitness Program

Deciding to start a new program or change things up with your old program can be difficult. Especially nowadays, with all the info on the web finding a new program is easy but finding the one that is right for you can be difficult.

Typically when I have a new training client walk through our doors there is some sort of evaluation that follows. There are a couple reasons I do this. First off, I find that a great way to build a rapport and learn about a person is to evaluate how they move. If you think you can learn a lot about someone by how they dress, think about how much you can learn by how they move. Everything from where and how they carry their stress, the bicycle accident they had when they were 8 and what sports they played in high school come up during the eval. The other reason is the ability to match a client's needs to their wants in the effort to build a personalized program. Everybody wants the perfect body but sometimes we have to work through some issues to get there. Myself for example, I've had shoulder problems for years so overhead pressing is I'll advised but it doesn't mean I can't do a shoulder workout. At the end of the day a program really comes down to exercise selection. There's a hierarchy and progression to exercise selection. Some times there's even a regression or variant that can be worked in. The best program I've ever done in terms of results was the same program that did more permanent damage to my shoulders. As a young lifter I didn't understand the ramifications of overloading my joints. I was 20 and indestructible, or so I thought.

SO WHAT'S THE BEST PROGRAM FOR YOU?

Obviously I have a biased opinion, but I can honestly say that finding a educated trainer is paramount. I find that the subject matter, the human body, causes a lot of problems. Everybody has a body, so everyone thinks they understand how it works. Although that is true is some cases, most of the time it doesn't work out. Trainers and strength coaches exist for a reason so put them to use and you'll help reduce injuries and see faster results. Check out our link to for "What to Look for in a good trainer." With all that being said , here are a couple of key points to look out for.

1. Does your program match your goals? One of the things I see the most in the gym is people doing the same workout over and over. Most of the time its the people on the treadmill that are trying to lose weight. Don't get me wrong cardio is great but there are more efficient ways to shed fat.

2. Is your program mindful of your limitations? This part is duel pronged so listen up. First of all, I'm sorry to tell you but unless your an expert in the field or a doctor you probably cannot diagnose what your limitations are. So, asking yourself if your program respects your physical and mental limitations is pointless to a degree. But, if you have knee pain and know it, avoiding activities that put additional stress on that joint is advised.

3. Are you seeing results? There is almost nothing more important than this. The fact is if its working and your not in pain then you hit pay dirt.

4. Do you have a long term and short term plan? Chances are a good trainer will ask you what you're long and short term goals are. So, a plan that is built over a year or so should have some sort of progression to it. If you find yourself doing the same routine over and over, whatever results your seeing now wont last.

Again, a good trainer can easily coach you through all of this. Sometimes the amount of information can be overwhelming. Here is a link to some of the top trainers in your area.