www.safetyandhealthmagazine.com/articles/10009-as-high-intensity-workouts-become-popular-doctors-stress-moderation

As high-intensity workouts become popular, doctors stress moderation

February 26, 2014

Rosemont, IL – People looking to burn calories fast with a high-intensity interval training program should start gradually to help avoid injury, the American Academy of Orthopaedic Surgeons cautions.

In 2012, the number of Americans treated for an exercise-related injury increased to 939,700, roughly 100,000 more than the previous year, according to the Consumer Product Safety Commission.

For safe exercise, AAOS recommends the following:

  • Start with a moderate level, such as 30 minutes of activity.
  • Follow a schedule that includes days off.
  • Balance your fitness program by switching between cardiovascular exercise, strength training, and flexibility and balance training.
  • Warm up by running in place or slowly practicing the motions of the exercise.
  • Stretch slowly and carefully, performing each stretch only once.
  • Use proper equipment, such as running or athletic shoes with shock absorption.
  • Drink 1 pint of water 15 minutes before and after the workout, and drink water every 20 minutes while exercising.
  • Cool down with slow movements for twice as long as you warmed up.