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Get a fitness checkup

Conventional wisdom about the safety and effectiveness of exercises changes often. Make sure your routine isn't out of date.

By SALLY ANDERSON
Published May 30, 2006

Have you had an exercise checkup lately? People who exercise without supervision need to be sure they are exercising safely as well as effectively.

Any exercise should be aimed at improving one or all of the fitness components: strength, flexibility and cardiovascular health. Using incorrect form and technique can cause problems - and, through repetition, these problems can become significant.

"It's easy, over time, to develop work habits that can lead to injury," says Cedric X. Bryant, chief exercise physiologist for the American Council on Exercise. ''Also, it's important to update your program periodically (because) continuing research in biomechanics sometimes shows that the conventional wisdom (for performing some exercises) is wrong. It pays to be up on the latest."

Tips for designing a safe, effective workout:

Balance the muscles. Include at least one exercise for each major muscle group, being sure to stretch tight muscles and strengthen weak muscles. A strength imbalance can lead to poor posture and lower back pain. An example would be working the abdominal muscles and excluding the back extensors, which work in opposition to - and thus provide balance for - the abdominals.

Forget the burn. Believing that you have to indulge in heavy workouts, with the idea of going "for the burn,'' is the No. 1 exercise myth. A little muscle soreness when you first begin is normal; problems arise for those who believe the old workout slogan, "no pain, no gain." Becoming and staying fit should not hurt.

Don't be a Macho, Macho Man. When using fixed weights, avoid "throwing weight." If you see someone lifting weights with an arched back and his chest thrown forward, this is an indication that the weight is too heavy. Such overreaching is bad for the back muscles and an invitation to injury.

Avoid Fast, Twisting Movements. You might have seen someone in a fitness center or exercise area holding a broomstick on the shoulders and rapidly twisting from side to side. Fast rotation movements of the spine, once believed to be a waist exercise, have been found to be hurtful. In this example, stress is placed upon the vertebrae discs, so the exercise has the potential to cause neck and lower back problems. A preferred alternative to the rapid twisting would be slow, controlled movements.

High-impact aerobics Are not for everyone. Hips, knees, ankles and feet are vulnerable to injury from jumping and bouncy type movements, as those in high-impact aerobics. A resilient floor can lessen the strain, but low-impact aerobics classes are less stressful.

Say no to fast abdominal exercises. Ab exercises rate highly when it comes to performance mistakes. Years ago, people were told to lie on their backs and then sit up quickly, "throwing'' the shoulders to the drawn-up knees. Research now tells us that such movement can lead to back and neck problems. It is much safer to focus on the movement, lifting slowly. Perform a variety of movements rather than many repetitions.

Avoid locking joints. When performing any exercise, keep your knees and elbows slightly bent to prevent overstretching and tearing of ligaments and connective tissue. Locked knees can also cause lower back pain.

Keep knees away from toes. When doing squats and lunges, or simply picking up something from the floor, do not bend so as to project your knees in front your toes. This is a common error and it places too much stress on the knees.

Slow down. Most people have a tendency to go too fast when lifting weights. It is safer and more effective to use slow, controlled movements.

Stretch warm muscles. The latest research dispels the 1970s thinking that stretching should be performed before you do any activity. The best time to stretch is when your body temperature is elevated; it is safer and much more effective to stretch a "warm" muscle than a cold one.

Sally Anderson is happy to hear from readers but cannot respond to individual queries. Write her in care of Seniority, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731.

[Last modified May 30, 2006, 08:26:21]