Proper form during exercise is very important. With proper technique, you’ll receive greater results. And, your body will thank you, as it is easier on the joints and muscles.
With most selecterized equipment (equipment that works a specific muscle group which has plates where you use a pin to add or subtract the weights), it is pretty hard to do it wrong. There is only a certain way you can move, making it much harder to do the exercise incorrectly. With free weights, it is a lot easier to get hurt with improper movements. Even with cardio there are some dos and don’ts. I’ll go through exercises where you see the greatest challenges and give you some pointers that hopefully will help you execute the exercise in a proper way.
• Treadmill: I know what you are thinking — What can you do wrong on the treadmill? On a flat surface, all is mostly well. If you hold on for security/safety it will not hurt your workout. Your core (mid section) has to work harder when you let go and move your arms. Don’t forget to attach the safety clip (if you fall or trip it will shut off the treadmill).
Where I see the problem is when people put their treadmill on an incline. Holding on is fine, just don’t hang on the bar. Keep your body vertical with the floor, not the treadmill. It’s like climbing a mountain. When you climb a mountain, you have to stay vertical from a zero percent grade. If you wouldn’t, you would fall backwards (and doing it right will give your butt a great workout). Please turn off the treadmill when leaving it, even if it is just for a minute. One of the greatest treadmill injuries happens when someone steps on a treadmill that is running. We have marks on the belt so you can see it moving, but who expects a treadmill to be running when getting on? And yes, it will shut off within a minute or so but, in that time, lots can happen.
• Squats: I try to teach everyone to always check where their knees are in alignment to there feet/ankles. Never have your knees pass your toes. It’s like sitting down on a chair, but right before you sit down, you get back up. (It’s like going to a public restroom and you “hover” above the toilet. If your knees are over your toes, you would wet your shoes) Back is straight; head is in alignment of your spine.
• Leg extensions: The back of your knees is completely against the seat, back is fully supported. The roller pad is right on the ankle. Too low, you will put too much stress on the ankle joint. Too high, too much stress will be on the shin bone and knees. Make sure there is no space behind your knee and the seat pad. If you have knee issues, decrease your range of motion (start higher and extend leg). This exercise has become a contraindicated exercise for knee problems. But, my personal opinion is that with a trainer making sure range of motion is OK and light weight, there is nothing that can touch the quadriceps (front part of upper leg) like the leg extension can.
• Leg curls: Seated leg curl is a lot easier on the back and really isolates the hamstrings. On the seated leg curl, make sure your knee is lined up with the point of range of motion. Back is fully supported; Achilles area is on the roller pad.
• Prone (face down) leg curl: Keep hips on the bench (also when lifting), patella (knee cap) is right over the bench and/or lined up with the point of range of motion. Roller pad is on ankle/ Achilles area.
• Barbell and dumbbell curls: Keep your upper body stationary. Rocking back and forth will make you lift more but will put strain on your back. You are not doing your biceps a favor (due to the rocking movement you are using momentum to move the weight). A great way to stop rocking is to stand with your back against the wall and perform the exercise.
• Lat pull machines and cable rows: Same principle as before. Don’t rock back and forth. Lat pull to the upper chest (not belly button)most cable rows to the belly button.
Now, some general tips that you can use on all exercises.
• Slow it down. Most people rush through their reps and sets — I guess to get it over with. Slow it down — your muscles will have to work a lot harder and you will get better results. Your chance of injury will decrease.
• Keep your core tight at all times. (Yes, suck it in!)
• Relax your shoulders, keep your neck long. Too many people draw up their shoulders and are putting a lot of strain on their neck.
• If something really hurts (not just a muscle burn), don’t do it. There are so many other exercises you can do to replace the exercise that hurts. (Just ask a fitness trainer).
• Even inside, stay hydrated. With hot weather like this, your body needs more fluids than usual. And yes, water is the first choice.
Happy 4th of July to everyone!
Ester Marsh, ACSM Cpt