1. How to prevent injuries with exercise
Samantha Toews PT, DPT

2. How to prevent injuries with exercise
Warm-up
Stretching
Exercise program
Target Heart Rate
Muscle Rest/Repair
Proper Technique/Posture
Aerobic vs Weight Training
Progression of Exercise
Cool Down

3. Warm-up Warm-up 5-10 minute cardio exercise Goals of Warm-up
Bike
Elliptical
Treadmill (walk/jog)
Incline walking
Goals of Warm-up
Raise heart beat
Warm up muscles
Scrapetv.com

4. Stretching Do before and after exercise
Hold stretch sufficient length of time
DON’T bounce!
Legs
Arms
Trunk

5. Stretching
Activity
Basic stretches
See handout

6. Exercise Program Train whole body
Decide how much time you can commit to exercise per week
Must have balance between cardio (aerobic) exercise and weight training
Make sure your have good shoes!
worn in shoes are the BEST
Arms
Shoulders
Biceps
Triceps
Example exercise
Back
Upper
Middle
Lower

7. Exercise Program Legs Core Training Quads Hamstrings Gluts Calves
Hip strengthening
Example exercise
Core Training
Upper back to knee
Abs to quads
Essential with all workouts
Prevents numerous injuries
Example exercise

8. Exercise Program Weight loss program Muscle bulking program
Mainly cardio/aerobic
Light weight with increased reps
Circuit speed
Target heart rate
Muscle bulking program
Mainly weight training
Heavier weights, fewer reps
Rest breaks between sets/exercises

10. Target Heart Rate
Calculate your max heart rate by subtracting your age from 220.
220-(your age)=max heart rate
Target Heart Rate
50-75% of max heart rate
Target heart rate will vary if you
Have heart problems
High blood pressure
Pregnant
Over 65 years old
(40% of max)

11. Healthgoods.com

12. Proper muscle rest/repair
Should not train the same muscles 2 days in a row
Should always stretch all muscle groups
Must give muscles proper healing time between workouts (at least 24 hours)

13. Proper Technique/Postures
Good Posture (neutral spine)
Know what muscles your wanting to work on
Make sure those are the muscles that you are using
May be doing exercise incorrectly
Maintain low back normal arch
Always refrain from rounding shoulders
Squatting form
Refrain from compensating with other muscles (i.e. arching back to complete exercise)

14. Aerobic Exercise vs Weight Training
Burns fat
Conditions heart
Slims body as a whole
Can increase endurance/stamina
Weight Training
Builds muscle
Works only muscle group at hand
Muscle in turn burns fat
Can increase heart rate also
Can also be used to maintain elevated heart rate

15. Progression of Exercise
Start out light!
You can always progress the next day (especially if you have not exercised in a while!!)
Overdoing exercise or weight training can cause serious injuries
Use your body as a guide!
Increase weight by 5 lbs increments
Remember what your goal is
Lean or bulky muscle
Stay within YOUR limits
Don’t worry about the person next to you!!

16. Cool Down Take 5 minutes to cool down after workout Walk stretch
Videojug.com

17. What to Expect! You will be SORE! Old aches and pain to return
Especially if you haven’t exercised in a while
If soreness lasts longer than 72 hours, decreased exercise load.
If your not sore, increase exercise load (i.e. resistance or frequency---not BOTH!)
Old aches and pain to return
Should only last short time period
Work through tolerable pain, stop with worsening pain!

18. Nutrition Eat properly Drinks lots of water
Eating 5 smaller portion meals a day increases metabolism
Waiting too long in between meals decreases metabolism
Less is NOT always BETTER
Drinks lots of water
Replenish the fluids leaving your body
Injuries secondary to improper nutrition
Dehydration, muscle fatigue, dizziness, nausea

19. Thank you for your time 
Any further questions:
Contact me at:
Lea Regional PROS
205 E. Bender, Suite 120
Hobbs, NM 88240
???Questions???
Thank you for your time 