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Four Steps to Prevent Training Injuries
In order to get the biggest benefit from a workout regimen, it is important to stay injury free and healthy. Follow these four steps to get the most out of your workouts.
- Warm up and Stretch:
The most important step in preventing injuries is to warm up before any type of exercise. Dynamic stretching is most effective before a training session because it incorporates movements with full range of motion while warming up your tissues under a light load. Do not use the old technique of static stretching before exercise that we all did in gym class. This will decrease performance and strength while increasing your risk for injury! Stretch after every workout to insure proper healing and help flush metabolic byproducts from your muscle tissues.
- Give Your Body Time to Heal
Another way to prevent injuries is by allowing your body to heal after a workout. If you train the same body part to absolute failure more than two times per week, you are over training. Even if you do not feel soreness, your body is still trying to rebuild and grow to accommodate your training regimen. Allow your body to heal itself, and you will see more benefit from your workouts.
- Get a Health Checkup
If you haven’t seen your doctor recently, its time! Listen to your body; if any joint or muscle is abnormally sore, don’t wait get yourself checked by your Chiropractic Physician. Not only do regular Chiropractic services offer preventative musculo-skeletal maintenance, but it has also been shown that “a single adjustment has the power to improve speed and coordination throughout the entire body.”1
- Get a Trainer
If you are new to weight lifting, unsure of proper lifting techniques, or interested in trying a new lift, it may be time to hire a trainer or lifting coach. Using proper technique is important with every lift. A trainer can assist you in putting together a workout plan and proper stretching techniques. Implementing core exercises to strengthen your spine will help prevent back injuries. Knowledge is key with every aspect of physical performance.
The adage “an ounce of prevention is worth a pound of cure” is absolutely true. Look forward to next month’s article: “Proper Nutrition: Eating for a Purpose.”
Anthony Arreola, DC, NASM CPT, FNS
15118 Main Street Ste. 500, Mill Creek, WA 98012
Dean L. Smith DC, PhD; Marvin J. Dainoff PhD; and Jane P. Smith DC
The Effect of Chiropractic Adjustments on Movement Time: A Pilot Study Using Fitts Law.
J Manip and Physiol Ther. Volume 29, Issue 4, May 2006, Pages 257-266