This evenings workout was an easy 5 minute warm up followed by a 4km row at around 30 strokes a minute and a 5 cool down.
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Sunday, May 17, 2009
Even a short layoff from your exercise program will affect your fitness levels. By being “injury smart” layoffs can be avoided. Nearly everyone has a “top 10″ these days, so here are my “top 10″ exercise injuries and how to avoid them.
1. Shin.
Risks: Shin splints, caused by running on hard surfaces with inadequate footwear.
How to avoid:
Take a break from running, cycle or swim, run on less demanding surfaces such as grass or a track. Replace your footwear regularly.
2. Knee.
Risks: Strain and overuse injury.
How to avoid:
Buy footwear suited to your level of running, get advice from a specialist running store.
3. Abdomen.
Risks: Stitch.
How to avoid:
A stitch is only temporary but can be incapacitating, a stitch can be avoided by altering your breathing exhale as your other leg hits the ground. Avoid eating large amounts before exercise and stay hydrated.
4. Wrist.
Risks: Sprains.
How to avoid.
Keep your wrists locked and inline with your forearms at all times.
5. Chest.
Risks: Muscle tears.
How to avoid.
Muscle tears happen when one side is weaker than the other. To strengthen, when doing press ups rest your weaker hand on a step, kettlebell or concrete block.
6. Shoulder.
Risks: Rotator cuff injury.
How to avoid:
Warm up before you start to exercise and do regular shoulder and chest exercises.
7. Neck.
Risks: Muscle damage when moving your head suddenly.
How to avoid: Please be careful when doing this. Place your hand on the side of your head and use your neck muscles to resist the pressure. Do this with the other side and front.
8. Back.
Risks: Injury when lifting.
How to avoid: Keep your lower back in a neutral, unstressed position when exercising. Bend your knees when lifting.
9. Hamstring.
Risks: Tear or strain when pushing off into a fast run.
How to avoid: Warm up thoroughly before exercising.
10. Ankle
Risks: Twists and sprains.
How to avoid: Try not to run on uneven surfaces or change direction suddenly. Buy good quality footwear, get advice from a specialist running store.
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