Injury Prevention: Top 3 Tips for Staying Injury Free While Working Out

June 4, 2011 - PRLog -- As we age, injury prevention becomes a primary concern for competitive athletes and weekend warriors alike.  In fact, almost anyone who gets out and exercises on a regular basis will eventually develop aches, pains, or more serious sports injuries at one time or another.

Burbank, California fitness trainer and creator of the Ballistic Body Fitness System, Scott Yonehiro, has developed the following three step system for people who want  to get fit fast while reducing injuries.

Step one:  Dynamic Stretching (Before workout) – Before each workout it is important to perform a series of stretching movements that allow the body to travel through its full range of motion.  Perform several repetitions of movements that open up, move, and stretch out the body and be sure to concentrate on these key areas:

•   Core muscles – abdominals, back, hips and the muscles that run into your pelvic floor.  No matter what body part you plan to train, these muscles will be actively engaged for the duration.  This area is critical when it comes to overall injury prevention and becomes particularly important for protecting your back.

•   Arms – Biceps, triceps, forearms and wrists.  

•   Legs – Quadriceps, hamstrings, calves and ankles.

•   Shoulders – including the rotator cuffs.

Continue the dynamic stretching for approximately 10 minutes until you have worked up a slight sweat and feel warmed up.

Step 2: Proper Form (During workout) – When working out it is critical to practice proper form in executing the movements.  Each workout move, exercise and lift should be performed with proper posture and range of motion.  The easiest way to learn this form is to have a knowledgeable trainer show you or follow the video examples on our site at BallisticBodyFitness.com.

Step 3: Static Stretching (After workout) - At the end of each workout it is important to take a stretching pose and hold it for 30 to 60 seconds.  Scott’s general rule of thumb for clients is:  if you are 30 or younger hold each pose for 30 seconds.   If you are over 30 hold each pose for 30 seconds to one minute.

Injury prevention is as simple as 1-2-3; dynamic stretching before the workout, proper form during, and static stretching after.  Keep it simple, remember the steps, and enjoy your injury free workout.

About Scott Yonehiro

For over 17 years, Scott Yonehiro has been directly involved in the fitness industry.  A former fitness model; Scott’s experience and expertise ranges from helping clients one-on-one as a personal trainer to coordinating entire teams of trainers as a head trainer and fitness director.  He is also the creator of the Ballistic Body Fitness system, a nationally known 90 day extreme body transformation challenge.

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