Carolyn Phillips On Preventing Group Workout injuries
Fit-inista Carolyn Phillips– our on air personal trainer– is back with more tips to get you in shape and what you need to do to stay that way!
Group classes are a big trend right now in exercise, and a lot of popular programs right now are high intensity– sometimes too high intensity for someone with less experience. Insanity, boot camp, crossfit, Zumba… they are intense workouts, so it’s important to stay safe while working out.
1. Be Aware of Your Body
Many people are unaware of their body– they have short, tight, weak muscles, or their posture is off… that’s a sure formula for an injury, especially in these high intensity level classes. Do some foundation work, some lower level classes. That’s a good way to start.
2. Make Sure It’s The Right Class For You
Group classes, by definition, are not designed for the individual. They don’t take into account your own personal strengths and weaknesses. It may sound like common sense, but people tend to go to classes they shouldn’t even be in. Maybe yoga would be a better environment for you, as opposed to a more intense class.
3. Be Careful with Big Classes
Based on Carolyn’s experience at Fit Behavior, eight people is the limit for a good class– any more than that and instructors won’t be able to make any corrections or build a comprehensive program for their students. If you’re going to go into a big, intense class, the trainers and instructors will likely assume you know what you’re doing, and without someone watching out for you, the risk of injury increases.
4. Look Out For High Impact Exercises
If a class is focusing on high impact exercises like Plyometrics, jump rope, long distance running… There’s so much impact on the muscles, if you’re not taking days of rest off– which many of these places don’t necessarily encourage– you can get strained and that leads to injuries.
5. Be Aware of The Group Instructors’ Background
Many class instructors instructors are not very aware of body kinesthesiology or movement of the body… The education of a group instructor is not typically as high as a personal trainer. They may be highly motivational, but not educational.