With everyone kicking off their new year with new gym memberships and workout routines it’s important to take the proper precautions. Dr. Josh Sandell shares how to maximize workouts and avoid injury in 2015.
Dr. Josh is the Chief Clinical Officer of Orthology, a revolutionary wellness center that is changing the way people recover from new injuries and chronic back and body pain. Dr. Josh has worked with countless patients who suffer from injury and pain including many professional athletes such as Lindsey Vonn, Kyle Rudolph, and Mike Tyson. He was also just featured in USA Today as one of the doctors who is revolutionizing injury recovery in the NFL.
Dr. Josh’s Tips for Avoiding Injury at the Gym this New Year:
Improper Technique: Proper form is the key to gaining muscle, losing weight and probably most importantly, not injuring yourself. When choosing an exercise to perform, consider the risk to benefit ratio. Although deadlifts are an excellent way of strengthening your hamstring it poses risks to injury to your lumbar spine, especially when excellent technique is not utilized, so consider a safer exercise to strengthen those hamstrings. Consider hiring a personal trainer to show you the ropes and learn proper lifting technique. Learning the fundamentals and proper exercise technique will help you maximize your workouts and reduce your risk for injury.
Low Intensity: Is your goal to lose weight? Then don’t use the cardiovascular machines in the “fat burning zone”. The training intensity is relatively low, 65%-70% of your heart rate, and research has shown that it is less effective in improving both aerobic/anaerobic capacity and less effective in burning fat. High intensity interval training burns more calories while your exercising as well as after you leave the gym! It is more time efficient and burns 9 times more calories than steady state cardio which means that you’ll get better results in a less amount of time!
Too much, Too soon: You’re motivated to welcome in the new year with your new resolution to firm up those muscles but don’t let your excitement get the best of you. It is expected to experience some post-workout soreness but doing too much, too soon will likely result in missed workouts due to extreme soreness or worse, injury. Research has shown that you will experience strength gains in the first 6-8 weeks of ANY resistance training program, regardless of the weight/repetitions used. These strength gains are due to neurologic adaptations to resistance training and not due to muscle hypertrophy (increase in size). Use lighter weight and more repetition to lessen the post workout soreness, keep yourself in the gym, and prepare the ligaments, tendons and connective tissue for more strenuous activity to follow.
No Warm–up/Stretching: Trying to save time by avoiding the pre-workout routine could be costly. Most of us spend way too much time sitting during the day. This leads to functional imbalances throughout the body such as tight muscles and joints. A proper warm-up will increase your heart rate, circulation, range of motion, and neural drive to the working muscles. Be sure to make time to incorporate a proper pre-workout warmup, you’ll reduce your risk for injury and keep yourself moving towards achieving your goal!
Inadequate Hydration: It is recommended that we drink 6-8 cups of water a day. That is the minimal for an inactive person to prevent dehydration. You however are motivated to exercise and will require much more than that, likely more than two times that amount! Our bodies depend on water to keep our cells and body systems running smoothly. Most importantly, it is used to maintain blood volume, which is imperative for regulating body temperature and delivering oxygen and nutrients to the rest of the body…so drink water throughout the day and improve your physical performance!!!
Orthology: Orthology is a world-class solution for rapid recovery from physical injuries and chronic pain. A patent pending, research-based methodology, developed by Orthology Chief Clinical Officer Josh Sandell, is delivered by highly trained, collaborative care teams (physical therapists, soft-tissue specialists and chiropractors) and has been proven on some of the world’s greatest professional athletes. Recently, Orthology partnered with Minnesota Vikings and their medical staff to help the Vikings players get better faster by proving unprecedented care and treatment during the 2014 NFL season. Orthology is committed to working with the industry’s best people, processes and technology, in their state-of-the-art facilities, to always get people back to living life to the fullest, faster. Orthology accepts all major insurance plans. For more information, please visit Orthology.com.
About Dr. Josh Sandell, Chief Clinical Officer, Orthology, Inc.
Dr. Josh Sandell is a sports medicine specialist and the Chief Clinical Officer to Orthology, Inc. He holds B.S degrees in Exercise Physiology and Human Biology. He is a licensed Chiropractic Physician and has earned two post-graduate professional certifications in Sports Medicine: (DACBSP) and (ICSSD). In addition, Dr. Sandell was also a Certified Athletic Trainer (ATC) and a Certified Strength and Conditioning Specialist (CSCS).
Dr. Josh was featured in USA Today as one of the doctors who is revolutionizing injury treatment in the NFL:
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