How-To Prevent Workout Injuries - FOX13 News, WHBQ FOX 13

How-To Prevent Workout Injuries

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WAYNE, Pa. -

From gyms to bike trails, children to seniors, people are rushing out of hibernation and getting busy working out, but there may be a price.

Fox 29’s Joyce Evans went to see how to get the weight down without breaking down.

A lot of us are diving back into our workouts after gaining more than usual due to the harsh winter, but you have to be careful not to hit it too hard, too soon.

Danielle Allen says a long cold winter has not been kind to her hips, thighs and behind. She wants the extra pounds gone.

"It's gotta be fast too, gotta be quick," she said.

However, almost everyone that tries that says, Certified Personal Trainer Brian Sloan at V Trainers, especially women in a hurry, gets hurt.

"Women have a lot of upper body injuries I’ve found," Sloan said. "You wanna start weight training with a weight that you can do for higher eps 15 -20 reps."

This is to strengthen rusty joints and muscles

And a good way to work your legs to do hamstring isolations.

Form is key, too.

"Take your mind off the urgency that I have to do this in a certain amount of time. You have to find some enjoyment in it though," Sloan said.

Still, he says your winter diet has got to go. Sloan suggests protein in the morning then lower fats and carbs and more protein - smaller meals - throughout the day.

Stretching after an hour workout is a must.

"A stretched out muscle is gonna recover quicker," Sloan said. "Have a better blood flow and you're gonna feel better you know."

“Once it's over you feel excited it's just getting through the dread before you start, and once you kinda get going you feel empowered almost," Allen said.

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