The "Do's and Don't's" of Training

When engaging in an exercise bout, proper form and technique is essential. Regardless if it's in sport or at the gym, improper technique can result in overuse injuries, acute injuries or muscular imbalances that effect the whole kinetic chain. What i'm trying to relay to you is that just minor tweaks in your lifting pattern or how your total body is positioned can result in major total body malfunctions. For example, minor sway is a standing bicep curl can put stress on your low back (typically the erector spinae muscle). Repetitive improper technique to a simple exercise can result in low back pain and keep you out of the gym for a while. Here's a list of some "Do's" you should consider while resistance training:


1.) BREATH- holding your breath while forcefully exerting yourself is called the Valsalva Maneuver; thus spiking your blood pressure
2.) Tighten your Core- contraction of your core muscles enables back support thus preventing injury
3.) Lift with your legs, not your back
4.) Good base of support
5.) Proper warm-up; warm the muscles that you will use during activity as well as dynamic flexibility to increase muscle extensibility prior to training


These tips are just a helpful guide to proper resistance training. The things that i see most when i'm in a gym or training are the "don't's". As is stated before, just a minor tweak in your lifting pattern can throw off your whole kinetic chain. For instance,  proper posture is important in everyday activities. Do you know how many hours a day you spend  in a slouched position? Think of it this way, how many hours a day are you behind a desk, driving a car or just sitting in class. The truth is, your connective tissues adapt to your posture and if you have improper posture, lets face it, if you slouch you're going to look like a Neanderthal. The worst part is, improper posture can result in chronic neck and low back pain, which about roughly 70% of American's suffer from.


There are a few simple fixes you can make to prevent slouching: Sit tall, chest up, pull shoulders down and back and tightening your core. This easy fix can help you in the long run.