Nutrition & Exercise
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Be Careful at the Gym
February 2017
Staff
Dodging snow banks and black ice isn't fun, so many exercise enthusiasts who live in colder climates opt for the gym during the frostier months. Luckily, today's gyms offer a wide variety of exercise equipment to fit a range of interests and ages, but staying inside comes with some risks of its own.
Margaret Harvey, D.O., a sports medicine fellowship trained orthopedic surgeon with Plancher Orthopaedics & Sports Medicine (New York City and Greenwich, CT), is no stranger to exercising outdoors. She also happens to be a marathon runner. While she believes the gym is a great place to build strength and endurance, she urges gym-goers to be mindful of the potential for injury.
Dr. Harvey offers the following tips for staying fit and injury-free at the gym:
Start with a Warm-Up: Don't challenge cold muscles. Run in place for a few minutes before stretching. Gently and slowly practice the motions of the exercise to follow. Warming up increases body temperature, heart and blood flow rates. It also loosens up the muscles, tendons, ligaments, and joints to decrease the risk of injury.
Don't Skip the Stretch: Start stretching slowly and carefully until reaching a point of tension. Hold each stretch for 20 seconds, and then slowly and carefully release it. Never stretch to the point of pain, and avoid bouncing on a muscle that is fully stretched. Do stretching exercises at home each day to maintain flexibility.
Maintain body alignment while exercising: "With cardio machines like treadmills and the elliptical trainer, keep your hands resting lightly on the handrails, not with a death-grip on the rails. A clinging, hunched position will cause an improper spine alignment which can be jarring to your shoulders and elbows. If you need to hang on for your life, the setting is probably too high," warns Harvey.
Cross Train: Mixing it up - switching from one activity to another - has many benefits compared to doing the same routine over and over again. Not only does it prevent mental burnout, but it also enhances results and increases overall conditioning since different activities target slightly different muscle groups.
Focus on muscle groups, not individual muscles: People get hurt when they put too much emphasis on one muscle (e.g. getting "huge" biceps). A better approach is to target more of your arms or shoulders with moves like the chest press or back row. The best exercises are those that work several muscles at the same time because they build functional strength. However, wait at least 48 hours before working the same muscle group again.
Pay attention to your shoes: "If you play a sport more than three times a week, get the right shoes for that activity," says Harvey. "For example, running shoes are designed to put your foot and leg into the best position to propel you forward. If they are worn for activities with a lot of side-to-side movement, it can cause the ankle to roll to the side, with the potential for a sprained or even broken ankle. Cross-training shoes are a better choice for sports like tennis or step classes. Regular exercisers should replace their shoes every twelve months or at the first signs of wear.”
Note: Running shoes should be replaced every 480 to 800 kilometers, or approximately every 300 to 500 miles.
Accept your limitations: It's great to stick to your gym routine, but be aware that as we age our bones lose density and strength, and stiffer ligaments and tendons are more prone to injury. Staying active is a must, but take extra care so that you can keep doing what you love for a long time to come!
Consider hiring a professional: Using a machine incorrectly or with too much resistance can be dangerous. Harvey advises using a personal trainer, even if only for a few sessions, to understand proper form and get sensible tips for injury-free routines. She encourages exercising in front of a mirror to monitor your form and technique.
The gym is a great refuge during those short, wintry days. Just give it the respect it deserves so you can stay fit, healthy and safe!
Dodging snow banks and black ice isn't fun, so many exercise enthusiasts who live in colder climates opt for the gym during the frostier months. Luckily, today's gyms offer a wide variety of exercise equipment to fit a range of interests and ages, but staying inside comes with some risks of its own.
Margaret Harvey, D.O., a sports medicine fellowship trained orthopedic surgeon with Plancher Orthopaedics & Sports Medicine (New York City and Greenwich, CT), is no stranger to exercising outdoors. She also happens to be a marathon runner. While she believes the gym is a great place to build strength and endurance, she urges gym-goers to be mindful of the potential for injury.
Dr. Harvey offers the following tips for staying fit and injury-free at the gym:
Start with a Warm-Up: Don't challenge cold muscles. Run in place for a few minutes before stretching. Gently and slowly practice the motions of the exercise to follow. Warming up increases body temperature, heart and blood flow rates. It also loosens up the muscles, tendons, ligaments, and joints to decrease the risk of injury.
Don't Skip the Stretch: Start stretching slowly and carefully until reaching a point of tension. Hold each stretch for 20 seconds, and then slowly and carefully release it. Never stretch to the point of pain, and avoid bouncing on a muscle that is fully stretched. Do stretching exercises at home each day to maintain flexibility.
Maintain body alignment while exercising: "With cardio machines like treadmills and the elliptical trainer, keep your hands resting lightly on the handrails, not with a death-grip on the rails. A clinging, hunched position will cause an improper spine alignment which can be jarring to your shoulders and elbows. If you need to hang on for your life, the setting is probably too high," warns Harvey.
Cross Train: Mixing it up - switching from one activity to another - has many benefits compared to doing the same routine over and over again. Not only does it prevent mental burnout, but it also enhances results and increases overall conditioning since different activities target slightly different muscle groups.
Focus on muscle groups, not individual muscles: People get hurt when they put too much emphasis on one muscle (e.g. getting "huge" biceps). A better approach is to target more of your arms or shoulders with moves like the chest press or back row. The best exercises are those that work several muscles at the same time because they build functional strength. However, wait at least 48 hours before working the same muscle group again.
Pay attention to your shoes: "If you play a sport more than three times a week, get the right shoes for that activity," says Harvey. "For example, running shoes are designed to put your foot and leg into the best position to propel you forward. If they are worn for activities with a lot of side-to-side movement, it can cause the ankle to roll to the side, with the potential for a sprained or even broken ankle. Cross-training shoes are a better choice for sports like tennis or step classes. Regular exercisers should replace their shoes every twelve months or at the first signs of wear.”
Note: Running shoes should be replaced every 480 to 800 kilometers, or approximately every 300 to 500 miles.
Accept your limitations: It's great to stick to your gym routine, but be aware that as we age our bones lose density and strength, and stiffer ligaments and tendons are more prone to injury. Staying active is a must, but take extra care so that you can keep doing what you love for a long time to come!
Consider hiring a professional: Using a machine incorrectly or with too much resistance can be dangerous. Harvey advises using a personal trainer, even if only for a few sessions, to understand proper form and get sensible tips for injury-free routines. She encourages exercising in front of a mirror to monitor your form and technique.
The gym is a great refuge during those short, wintry days. Just give it the respect it deserves so you can stay fit, healthy and safe!
