Tuesday, January 31, 2012

Strength-training injuries among women have jumped a whopping 63 percent according to Michelle Hamilton of Women's Health.

Skipping your warm-up is a huge mistake!

You wouldn't launch into an all-out sprint the second you stepped onto a treadmill, so you shouldn't jump right into deadlifts the instant you hit the weight room. "Working cold, stiff muscles can lead to sprains and tears," says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. "Warming up increases circulation and improves range of motion, which preps your muscles and joints for action." What to do? Walk or jog for 5 to 10 minutes, do a few lunges and push ups... warming specific muscle groups before you start lifting!

FORM IS EVERYTHING - if you aren't sure how to do an exercise, ask a professional!

Go lighter in weights until you know the form - and are comfortable with it, then add no more than 5% at a time to avoid injuries.

Women - please do not copy your boyfriends workout... most women want different results than men, and we need to train specifically for our body frame! And just because it works for your best friend, doesn't mean the exercises are what you need... again, ask a professional!

Women have more knee problems than men because of our "Q angles": if it hurts a joint, don't do it! You may just need a little tweaking in form to make it work for you.


Any questions, contact Val@rockworkout.com - we will be happy to answer them!