Three Tips to Stay Injury Free

At the start of a new workout plan you’re eager to see results.  You bust your butt and everything is going well until it suddenly comes to a screeching halt and you become sidelined with an injury.  In that instant all momentum is lost and it’s easy to spiral into regression. At Bodymass, our primary focus, in order to keep all members reaching their goals, is to avoid injury.  

Checkout these three tips to reduce your risk of injury, keep your fitness routine progressing forward, and ultimately maximize your results.  At Bodymass we’ve implemented all three of guidelines into our programming, so without you even knowing it you are already proactively avoiding injury.  To reduce your risk even more, be sure you adhere to these three beyond the walls of Bodymass.

1. MOBILIZE

As children we are naturally mobile.  We’re on our feet moving, changing position, and adapting to the world around us.  As adults these abilities naturally decrease due to our new, generally sedentary, environment.  In fitness, mobility is the ability for our joints to move through a full range of motion. While our bodies are designed to do this, our lifestyle becomes inhibiting.  Increased stress that brings our body into a forward flexed position, being hunched over a phone or computer and sitting all day are all culprits for becoming less mobile.  While we can’t always get out of these positions in our daily life, we can minimize the negative effect by increasing our mobility thus giving our joints the ability to adapt to extended ranges of motion in our workouts. The easiest way to do this is by adding mobility drills into your daily routine.  Checkout this instagram video to watch a mobility routine in superspeed. The goal is to get all major joints to go through a slow controlled, but maximal range of motion. We apply mobility drills from our in-house Physical Therapists to all Bodymass warm-ups and workouts.

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2. MOVE WELL

Perhaps the most obvious tip to avoid injury is to make sure you’re doing exercises correctly.  Most people can’t see themselves workout, or don’t know what it feels like to do an exercise correctly, so this often becomes a challenge .  Having a coach provide a watchful eye during your workouts is imperative, but even more important we want you to create the body awareness to be able to feel the change in movement.  At Bodymass we keep our group training small so that our coaches can see everyone perform each exercise. If someone isn’t doing a movement properly, we can quickly step in to correct form.  Over time, with continued repetition and understanding of that exercise, you are able to feel what it’s like to do a movement correctly. For those who are still having a difficult time learning to move well, we recommend either 1-on-1 Private Training, or scheduling a consult with one of our in-house Physical Therapists at Performance Care Clinics.

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3. RECOVER

When pursuing a serious goal, it becomes very easy to overexert and not listen to your body.  Oftentimes in fitness we think that “more is better” when in actuality “better is better.” One easy way to give your body a chance to be “better” is to make sure you’re not working out every single day - give yourself a day of rest.  This is imperative to allow your body and nervous system a chance to recover and improve. Control the intensity and duration of your workouts - you don’t need to do multiple workouts a day, or work until you’re on the brink of passing out.  When your brain and body are tired you’re more likely to injure yourself. We schedule our workouts at Bodymass so that our members are only lifting heavy 4 days per week, and are only participating in high intensity workouts no more than 3 days per week.  We encourage our members to do heavier lifting days 3-4 days per week, and supplemental conditioning days 1-2 times per week.

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By following these three tips, you will be on an expedited path to results by decreasing your chance of injury.  Try implementing them into your routine. Your body will thank you!

Written By: Virginia Kinkel






The Importance of Incorporating Rest & Recovery Into Your Bodymass Routine

No matter what type of strength training or exercise routine you are involved in, getting adequate rest and recovery should be a part of that plan for both physical and psychological reasons. Rest and recovery allow the body the time it needs in order to repair and strengthen itself between workouts. Fatigue hinders skill development. Pushing the limit when your body isn't at its best can cause you to overtrain.

Overtraining can occur as a result of not allowing your body to adapt to the changes caused by the stress of exercise. It can cause an individual to feel tired and depressed, have decreased athletic performance, or an increased risk of injury. Ultimately, it can actually weaken even the strongest individual.

There are recommendations for the amount of time you should rest between working certain muscle groups (24-28 hours), but it is important to realize that everyone adapts to exercise differently. As a general rule, the higher intensity of your workout, the more rest you should allow. Same goes for rest intervals among and between exercises and drills.

At Bodymass, we recommend incorporating these rest and recovery techniques into your training plan to avoid fatigue, overtraining, or injury:

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Incorporate Active Recovery. Rather than overdoing it, incorporate active recovery days into your workout plan. If you are a heavy lifter, have a day of training that incorporates body-weight exercises only. If you are a runner, have a day where you lower the intensity of your run, or cross-train. Take a yoga class, swim laps, get on the elliptical or bike, go for a walk, keep your muscles working at a lower intensity to allow your body to flush out the lactic acid build-up from intense exercise.

Get Plenty of Sleep. When your body is at rest, you are able to recover more quickly. You will not be able to perform your next day of exercise at your best if you are tired. Aim for at least 7-8 hours of sleep per day.

Avoid Lifting Heavy on High Stress Days. When you are having a stressful day, avoid squatting or deadlifting to avoid back injury. Exercise can help with the release of stress, but overtraining (intensity, duration, frequency) can actually worsen stress.

Take a Day Off. For some, this isn't even in your vocabulary (but it should be). Everyone needs it! A lot of what we do during exercise is "mind over matter." We push ourselves to do one more rep, run one more sprint, or run one more mile. A day off not only allows your body to recovery physically, but mentally as well.

Written By: Megan Osysko