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    Reviewed by Varnada Karriem-Norwood on May 04, 2012

    Sources

    A-Z Health Guide from WebMD: Health Topics Preventing Injury and Illness http://www.webmd.com/hw/sports_and_fitness/ta1890.asp

    © 2006 WebMD, Inc. All rights reserved.

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    Video Transcript

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    Narrator: Busy advertising executive Yolanda O'Hern cherishes this special time of her high pressure day-time she has scheduled just for herself - her daily workout.

    Aaron Small: Let me grab some dumbbells.

    Yolanda O'Hern: It helps me keep a cool head and just take a deep breath and deal with conflict a lot better.

    Aaron Small: Looking good.

    Narrator: Despite her best efforts, Yolanda suffered injuries in the last few years that sidelined her exercise routine: first her knee, then her back. Master Trainer Aaron Small often sees such injuries among baby boomers.

    Aaron Small: They have the right intentions, they want to work out and exercise and they are very motivated to do so. However, improper stretching and warm-up can factor in to many injuries that they sustain. Also, improper use of the machines can lead to injuries, particularly in the back.

    Narrator: Once injured, experts suggest the following when restarting weight training: stay active - work out the parts of the body that are not injured - after carefully stretching the areas those are; always begin with a 5-10 minute warm-up; begin strength training with low loads and pain free motion; add weight slowly; add reps before you add weight; always stretch what you strengthen; if you can, try to get some assistance from a qualified trainer to help you adapt exercises to your personal benefit.

    Aaron Small: Tight abs, protect the back, definitely a lot stronger.

    Narrator: For WebMD, I'm Sandee LaMotte

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    Ensure you're exercising hard enough to get a good workout, but not strain your heart.

    While you are exercising, you should count between...

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    Beats
    PER
    Seconds