22 November 2010 0 Comments

Simple Steps To Prevent Knee Injury In A Health Club

knee injuryKnee injury is a common complaint amongst Health Club in West Chester-goers. Knee injury in the gym for many people is largely avoidable with a little education. Even for those who have already suffered a knee injury, a dose of exercise education can help manage an existing condition and prevent further injury.

Why Knee Injuries Happen

In a majority of cases, knee injury is entirely avoidable in the Health Club in West Chester.

Many times knees are injured only because people do not know the right way to use gym equipment. Safe equipment use relies on knowing:

  • The correct positioning and form
  • The degree to which the equipment can safely be used given an individual’s fitness level (how hard, how fast, how intense, how strong you can go)
  • The movements the equipment was designed for
  • The muscle groups the equipment was designed to work
  • How the equipment can be used for multiple exercises (again, with knowledge of form and intensity)

Likewise, exercises that are not dependent upon equipment result in knee injury for much the same reason. This can apply to strength training, free weights, flexibility, yoga, Pilates, and aerobic movements. Safe exercising at the Health Club in West Chester without equipment relies on knowing:

  • Correct positioning of various muscles and body parts
  • The degree of intensity that is safe given an individual’s fitness level
  • The right movement
  • How to modify an exercise to increase results
  • The right combination of exercises to safely achieve desired results (so that no one body part is being injured because of use and overload)

Given that these are the main reasons people suffer knee injuries in the gym, the answer for prevention, and even management post-injury, is education.

Getting Educated To Prevent Knee Injury While Working Out

The only way to really be safe and prevent knee strain (or any other type of injury in the gym) is to get educated by someone who knows. In the Health Club in West Chester, that person is a personal trainer. A personal trainer will help you prevent injury by:

  • Training you on each piece of equipment
  • Teaching you the uses for different equipment
  • Teaching you proper form and body positioning and working with you until you achieve it with ease
  • Starting you at a safe level of intensity and increasing workout intensity as safe and necessary
  • Modifying exercises given existing knee injury and other conditions
  • Evaluating the safety of a movement/exercise/intensity and making accommodations and modifications when appropriate

The key to knee injury prevention in the Health Club in West Chester is education. Find a qualified professional who can help you learn about how to exercise safely and how to make the best and safest use of your workout time so that you can continue to see results and achieve your goals.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the an individual personal trainer needed to succesfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Fitness Consult now!

16 September 2010 0 Comments

Injuries, Strains and Sore Muscles A Personal Trainer in Downington Can Help

A personal trainer in Downington understands that experiencing soreness the day after a work out isn’t uncommon. After all, you’re pushing your muscles beyond what they’ve been used to doing. But sometimes we mistake injuries and strains as sore muscles and push through the pain, which can lead to lasting damage. In this article, we’ll take a closer look at why muscles become sore, what you can do to help prevent soreness, and why working with a personal trainer in Downington can help you avoid injuries and strains.

Why do we get sore?

If you’re exercising correctly, muscle soreness should be very minimal, but those that are just beginning or have recently intensified their work outs may experience muscle soreness the day after a work out. This phenomenon is called delayed-onset muscle soreness, or DOMS, and generally occurs twelve to 36 hours after an intense work out. There are two factors that contribute to DOMS; a build up of waste products in the muscles and miniscule tears in the muscles. Not only are the muscles sore, but symptoms can also include feeling stiff, weak and tired. A personal trainer in Downington understands DOMS and will know how to safely and effectively get you passed it without injury or strains.

Avoiding soreness

Working out shouldn’t leave you feeling tired and sore, but energized! You can help your body better recover by taking care of your body before and after your work out. Make sure you’re getting plenty of sleep, as exercise will only exacerbate the tired feeling, and take an appropriate amount of rest between work outs, so your muscles have time to recover. A personal trainer in Downington suggests always warm up your body for at least ten minutes before any kind of intense work out, because exercising “cold muscles can lead to strains and injuries.

Stretching after a work out is just as important, as it encourages the blood flow to return to the organs and discourages lactic acid from building up in the muscles, which contributes to soreness. Finally, make sure you’re getting enough fuel for your body. Food give your body the energy it needs to work out efficiently, so consider adding a small snack an hour before your workout and eating a healthy meal afterwards, to help your muscles better recover.

Getting the help you need

If you’ve already tried some of these techniques and are still experiencing soreness after your work outs, chances are that you may have strained a muscle. A muscle is considered strained when it has worker harder than its capacity and it actually tears. If you don’t notice significant improvement over a period of a few days, you may need to seek medical advice.

It is, of course, very easy to avoid injury by making sure you’re using exercise equipment safely and not pushing yourself beyond your limits by consulting a personal trainer. Working out with a personal trainer in Downington has many benefits for you, including designing a fitness regime that’s right for you, encouraging you along the way, but most importantly, making sure you’re working out safely and efficiently. A personal trainer in Downington will be able to advise you about your muscle soreness, when you should seek medical advice, and how to avoid injury all together.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All fitness programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

11 July 2010 0 Comments

The Benefits of Personal Training in Downington For Athletes

Personal training in Downington for athletes improves muscle endurance and speed. This kind of training is called plyometrics. But a personal trainer can also help an athlete recover from an injury through rehabilitative exercises.

The Athlete Went That-A-Way

Athletes require dedicated training, because they make unusual demands on their muscles. Athletes must be able to endure long periods of exercise which strains the muscles to their limits. This means the whole body should be conditioned in order to minimize the chances of injury.

Every body is different when it comes to energy levels, muscle development and flexibility. Professional and recreational athletes focus on training that enables them to achieve faster performance using greater strength and higher energy levels. This kind of training is quite specific which is why many athletes use personal training in Downington to design and monitor a training program.

If you have ever been to a sports event, you can see the types of movements that athletes are required to make are not typical of everyday activities. The basketball player must run a short distance and then suddenly stop and twist while throwing a ball up. Base ball players have to swing with their arms, run quickly in one direction and either suddenly reverse course or slide on the ground on one foot and legs. These are just two kinds of examples and it’s easy to see how easy it would be to cause injury to the body unless the body is toned and conditioned.

Plyo…..What?

Sport specific athletic training is called plyometrics. Personal training in Downington for athletes develops an exercise program that focuses on two things. First the athlete must achieve overall conditioning. Second the athlete will train to do the specific sport moves required in order to minimize the chances of injury.

Plyometrics refers to exercises that train the muscles to achieve maximum performance through energy, power and speed. The goal is to enable muscles to perform at maximum strength in the shortest time. When the football player must tackle another player, the muscles are prepared for the effort, brunt force and collision of bodies without exerting all of their energy in one play. With proper conditioning, the body recovers quickly and is ready for the next effort.

Ouch!

Athletes get injured. It’s a fact of life. But it’s possible to recover from many injuries quickly through sport injury rehabilitation. A personal trainer can schedule sessions in your home that include exercises designed to help the body recover as quickly as possible. A professional personal trainer is trained to custom fit an exercise program to the injured athlete’s needs.

Personal training in Downington focuses on developing a well rounded program of strength training, cardiovascular endurance and good nutrition like any other good fitness program, but with one addition. The athlete must do sport specific training exercises in order to be fully prepared for the high energy activities involved without getting hurt.

Personal training for athletes can be used to customize a fitness program that is interesting and effective for athletes.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!