Many people who exercise may still incur injuries or lack stamina even though they are active. For instance, a runner may pull his or her iliotibial band (ITB) when running because of weakened core muscles or a weight lifter may lack the endurance to run up a series of steps without feeling quite winded. Avid bicyclists may lose bone density due to a lack of impact and resistance on the bone tissue. How can those who perform certain exercises (e.g., running, swimming, biking, weight lifting, etc.) reduce their risk of injury while increasing their overall performance? The solution is to perform well-rounded exercise programs which encompass resistance training, cardiovascular training as well as flexibility.
A comprehensive training program is necessary to enable your body to adapt and withstand multiple stimuli in order for it to perform at its peak level. Thus, runners should perform weight training exercises (i.e., overhead dumbbell presses, squats, lunges, leg extensions, etc.) to strengthen upper body and core muscles and to reduce injury risk. Weight lifters should run, bike and/or swim to increase their endurance and cardiorespiratory capacity. Cyclists should perform weightlifting exercises to maintain bone mass. All active people should perform stretching exercises to increase joint, muscle and tendon flexibility. Yoga can benefit any active person. No one particular exercise should predominate your regime. Instead, complimentary exercises are necessary in order to ensure moderation and balance.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.