When it comes to injury prevention training, the idea of muscular imbalance is probably the most important one to remember. All strength training movements are either “push” movements or “pull” movements. If your push muscles are stronger than your pull muscles, or vice versa, you have a muscular imbalance. The greater the imbalance caused by the difference in strength between the muscle groups, the greater your chance of a training injury.
This doesn’t mean that if your muscles are in perfect balance, you will never get injured. But trying to maintain balance could be the best way to prevent injury through fitness training. Imbalances can also manifest themselves in the form of bad posture, neck and lumbar stress and other joint and muscular discomfort.
Another concept to keep in mind on injury prevention and exercises is the SAID principle, or Specific Adaptation to Imposed Demands. This means you need to give your muscles adequate time to rest and recover — but not too much. If you let too much time go between workouts, your muscles will go back to their pre-workout state. However, if you try to work out again too quickly, your muscles will not get a chance to repair themselves properly and you will not get the results you want.
You should give yourself 48 hours to recover from any strength training workout. This means eat, sleep, hydrate and don't
work those muscles again until the recovery period is over. The sweet spot is between 48 hours and 72 hours from the previous workout of those muscles. This will create a "supercompensation" state where your muscles will heal most effectively and give you a higher level of strength and fitness.
The right personal trainer can put you on the most effective resistance training regimen to help you achieve your fitness goals while making your body more resistant to injury. If you’re in the Maryland area, call Excellence In Fitness Personal Training Studios at 410-266-6688 for a free consultation on how to get the best fitness results for you.