Ease Into a Workout Program to Prevent Injuries

Monday January 5, 2015

If your New Year’s resolution was to get in shape, you should ease into your exercise program. Trying to get quick results could do more harm than good.

Start with an exercise program that will slowly build your strength and endurance over time. Knowing your body’s limits and respecting them, will help prevent injuries.

Nearly 500,000 workout-related injuries occur each year in the United States, according to statistics. Major causes of injury include people doing do too much, too fast and overusing their muscles, as well as poor technique during weight training and other exercise regimens.

For weight-lifting workouts, start with a light- to moderate-intensity workout three times a week. The focus should be on high-repetition, low-weight sets that emphasize larger muscle groups, including the shoulders, hips and core. Focus on form when performing these exercises. Keep the pace slow and steady to maximize muscle recruitment and minimize momentum.

The UNC Wellness Centers offer many ways to help you develop a workout program. Our clinics offer a variety of topics on exercise techniques and methods to use. If you need a more personalized approach, our personal trainers can teach you proper form, as well as create appropriate, progressive and individualized routines for you.

Get the year off to a healthy start with regular exercise! Creating a well-rounded routine will help you stay consistent with your program and ward of any injuries.

Written by: Anna Dill, CPT