How do you prevent injury while you are training?
The Four golden rules:
Warm up: The muscle groups should be warm before every training session.
Maintain good posture: Incorrect posture can easily lead to injuries. If you start to lose your posture, stop the exercise and reposition yourself.
Listen to your body: If anything hurts while you're training, reduce the intensity of the exercise.
Stretch: It is important to finish your exercises with stretching.
If you need more information about how to implement the knowledge that we provide you, don't hesitate to ask one of our trainer at your next visit to the studio.
Thanks for reading!
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studi
Zenergie is a private fitness studio owned and operated by Christian Heno, BCRPA-Certified Personal Trainer, martial arts instructor, and practictioner of Tui-na, traditional Chinese massage. Zenergie's professional staff specialize in working with both the body and mind to enhance health, improve fitness, and restore capacity in our clients.
Sunday, 21 November 2010
Awareness of Overtraining
I hope you have had a positive week. Today I would like to talk to you about tiredness due to overtraining, or a lack of recovery between your training sessions;
FACT:
Too much exercise will often cause micro trauma to muscles, and to the connective tissues. And without good recovery, areas of wear and tears become weak links and are more prone to injuries.
Signs of physical stress due to lack of recovery are:
Physical and mental agitation.
Irritability
Lack of sleep
Cramps
Palpitation
Mood swing
Lack of appetite
Clearly these signs are showing that your body is not recovering enough.You are accumulating stress.
What are the solutions?
Take a break, and get rid of the guilt if you don't train for a week..It is adding more stress to your life.
Don't wait until you feel tired. Skipping rest is the most common causes of overtraining injuries.
Used the periodisation method. Variations in the amount and intensity of exercises. Ask your trainer to help you.
Drink more water. If you are tired, you are probably also dehydrated.
Don't underestimate the power of recovery. In fact, it rejuvenates and consolidates the gains of exercises.
You need to find the right balance between training and recovering time. Listen to your body.
Look at your life. Are you working too much? How is your stress level?
This tips will help you to maximize your training gains while you are reducing the risk of over training.
Enjoy the long week end , have fun and get some rest.
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio
FACT:
Too much exercise will often cause micro trauma to muscles, and to the connective tissues. And without good recovery, areas of wear and tears become weak links and are more prone to injuries.
Signs of physical stress due to lack of recovery are:
Physical and mental agitation.
Irritability
Lack of sleep
Cramps
Palpitation
Mood swing
Lack of appetite
Clearly these signs are showing that your body is not recovering enough.You are accumulating stress.
What are the solutions?
Take a break, and get rid of the guilt if you don't train for a week..It is adding more stress to your life.
Don't wait until you feel tired. Skipping rest is the most common causes of overtraining injuries.
Used the periodisation method. Variations in the amount and intensity of exercises. Ask your trainer to help you.
Drink more water. If you are tired, you are probably also dehydrated.
Don't underestimate the power of recovery. In fact, it rejuvenates and consolidates the gains of exercises.
You need to find the right balance between training and recovering time. Listen to your body.
Look at your life. Are you working too much? How is your stress level?
This tips will help you to maximize your training gains while you are reducing the risk of over training.
Enjoy the long week end , have fun and get some rest.
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio
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