SAFETY CONSIDERATIONS FOR EXERCISE

SAFETY CONSIDERATIONS FOR EXERCISE

by Andrew M. Baye
Exercise, when properly performed, can stimulate the body to produce dramatic improvements in muscular strength and endurance, bone strength, cardiovascular efficiency, flexibility, and body composition. However, when improperly performed, exercise can produce injury. There are several general safety considerations which must be observed to reduce the risk of serious injury during exercise. These include:

Slow Movement Speed

Proper Breathing

Head and Neck Stabilization

Relaxation of Grip, Neck and Facial Muscles

Understanding How To Avoid Exercise Induced Headache (EIH)

Understanding the Distinction Between Muscular Stress And Pain
While many of these things might seem like common sense, it would appear that common sense regarding exercise is hardly common. If you don't believe me, take a good look around next time you're at the gym, or read any of the so-called fitness magazines. In any case, I feel that these are extremely important points which should be known and understood by anyone who trains themselves or others if they are concerned with safety.
Slow Movement Speed
Damage results when a material is exposed to a force which exceeds its structural strength. Slower repetition speeds expose the body to less force, decreasing the risk of injury.
The following is excerpted from the Super Slow Exercise Guild's web site,

"It is a misconception that excessive weight causes injury during exercise. Many well-meaning physicians recommend reduced weight for patients without realizing the real danger; force. Many injuries sustained through activities pursued as exercise were caused when little or no additional weight was involved - the acceleration of the subjects own limbs often causes the injury (for example: the impact on a jogger's knees, tennis elbow, a baseball pitcher's shoulder, a lower back injury sustained while picking up a golf ball, even weight-training injuries sustained with "light weight, low reps" often cause injury). The key to minimizing injury is minimizing force. Force equals mass times acceleration. In physics, this is known as the acceleration law:

F=ma

While it is natural to beware the amount of weight (mass); acceleration, the greater danger, is almost universally ignored. If you limit the speed of movement (don't heave, explode or use any other ballistic movement) you significantly reduce the probability of injury. This also enables people rehabilitating injuries to work them directly by significantly reducing the possibility of exacerbating them. Strengthening the damaged structure directly will speed rehabilitation."
To minimize the amount of force the body is exposed to during an exercise, one should attempt to barely move as they begin each repetition. When beginning the first repetition, only apply a very slight amount of force against the resistance. Slowly, gradually increase the amount of force you are applying until you feel the movement begin. Then, apply only enough force to keep it moving slowly. Concentrate on contracting the target muscles as intensely as possible continuously throughout the exercise.
As you approach the end of the positive or negative movement, gradually decrease speed until you are barely moving so that you will be able to perform the turnaround in a slow and controlled manner, with no jerking, bouncing, or sudden acceleration. On compound pushing movements (leg press, chest press, overhead press, dips, etc.) turnaround prior to full extension of the arms or legs to avoid unloading. On compound pulling movements (compound row, pull down, chin ups, etc.) and simple movements (rotary movements such as arm and leg curls and extensions) pause briefly in the most contracted position. Do not pause at the lower turnaround (end of the negative). If you can bottom-out the weight stack, only allow the weights to very lightly touch. Then immediately, but slowly, begin the next repetition.
When it seems almost impossible to produce any further movement against the resistance, concentrate on contracting the target muscles as hard as you can, attempting to keep the resistance moving, even if it seems to barely move at all. Once positive movement ceases, continue to contract the target muscles for a few more seconds to fatigue them as deeply as possible. When you have achieved momentary muscular failure, do not accelerate or in any way sacrifice proper form for the sake of finishing the repetition. The purpose of performing an exercise is to inroad the strength levels of the target muscles to stimulate a growth mechanism, and not to simply lift the weight for the sake of lifting the weight.
Proper Breathing
During exercise, it is extremely important not to hold or force your breath. Holding or forcing your breath, known as Val Salva's maneuver, increases pressure in the thorax and abdomen which causes blood pressure (BP) to rise dangerously high, very quickly. This can cause dizziness, fainting, painful exercise induced headaches (EIH), and in those susceptible to it, even stroke.
To stress the importance of proper breathing during exercise to new clients, Ken Hutchins often points out that elderly people are commonly found dead of a stroke on the commode as a result of the increase in BP which occurs as they Val Salva while straining against a bowel movement. Not a very graceful way to go. You do not want this to happen to you during an exercise.
To prevent Val Salva, it is necessary to breathe continuously during exercise, in a relaxed and natural manner. It is preferable to breathe through the mouth, with the mouth wide open. Do not purse your lips as you exhale, as this increases the amount of force required to expel the air from the lungs, increasing intra-abdominal and thoracic pressure, and thus BP.
There is often a strong association between performing intense muscular contractions, and holding or forcing the breath. This association can be difficult to break in some people, but it is essential to do so. If during an exercise you feel the urge to hold or force your breath, or notice yourself doing so, try to breathe more. It is preferable to experience some slight dizziness from over-breathing than to faint and possibly drop a weight on yourself, suffer a painful exercise induced headache, or die of a stroke as a result of holding your breath.
It is also important to have nothing in your mouth during exercise. If you are eating something or chewing gum and it becomes lodged in your throat, you may choke and die.

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