Winnipeg Personal Trainer Worries Back To School Gym Rush May Cause Exercise Related Injuries

Aug. 30, 2010 - PRLog -- This time of year means it’s time for kids to be going back to school. Holidays are over and life goes back to normal.  For a lot of mothers this also means time to get back to the gym after two months of keeping their kids busy, summer BBQ’s, and drinks at the lake.  Getting back in the gym may sound like a good thing, but Winnipeg personal trainer Cameron Makarchuk from BOOM BodyShaping & Personal Training advises people against rushing back to the treadmills and weights so quickly.

“Once the summer is over people are always in such a hurry to get back in their gym routine that they often over do it and end up pushing their bodies too fast and too hard which could end up doing more harm than good,” Makarchuk states.  “September is our second busiest time of year for personal training, next to New Years resolutions, because the kids are back in school and the parents want to get back into their routine after being busy all summer.”  

“By jumping back into the gym to quickly and pushing your bodies too hard it puts a lot of stress on the tendons and ligaments that may not be used to that anymore which could lead to injury.”

Makarchuk offers these tips for keeping yourself injury free as you get yourself back into the gym:

1. Take It Slow

“Even if you’ve been at the lake doing yard work, gardening and cutting grass all summer, that is still a lot different than hitting the weights again.  You need to give your body a chance to catch up again.  If you’ve been out of the gym for a couple months, look at what you were doing in May/June and then do 75% of that for the first couple weeks until you get back into the swing of things again.”

2.  Make Your Warm Up Dynamic

“At BOOM BodyShaping & Personal Training we have switched to a more movement based, dynamic warm up instead of the standard static stretches people usually do, and so should you.  Instead of holding static stretches, do 30 seconds of body weight squats, 30 seconds of push ups, 30 seconds of different lunge variations and a 30 second plank.  That type of warm up will get your muscles and joints ready for the workout you’re about to do.”

3. Incorporate Foam Rolling

“Foam rolling is a great way to keep your muscles healthy and body feeling great.  You can incorporate some foam rolling at the beginning of your workout, at the end of your workout, or just any time you feel a little stiff.  Just grab a foam roll and apply pressure to the muscles that are stiff and roll back and forth over the muscle until it feels better.  If you’re not sore but still want to incorporate foam rolling, just roll over each major muscle group for about 30 seconds each.  Try to hit the front of the thighs, hamstrings, inner thigh, outer thigh, between the shoulder blades and chest.”

For a free video illustrating the dynamic warm up used by Makarchuk at BOOM BodyShaping & Personal Training as well as free fat burning workout, you can visit:

www.bodyshapingblueprint.com/mobilitywarmup

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BOOM BodyShaping Studio is a Winnipeg, MB based private fitness studio offering personal training services and specializing in women's fat loss.