injury

Exercise that will strengthen tendons and connective tissue

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Too much tendon stress results in tears and overuse conditions such as tendinitis. These injuries often occur as a result of exercise. Injuries sustained in the pursuit of fitness can come back to haunt you.  They present themselves as nagging aches and pains that compromise your fitness as you get older. 

One of the objectives of exercise is to prevent injuries, not cause them. Proper strength training, by increasing bone density and muscle strength, gives one an added measure of protection from injuries. The same applies to tendons and other connective tissue - “Research indicates that resistance training promotes growth and/or increases in the strength of ligaments, tendons, tendon to bone and ligament to bone junction strength, joint cartilage and the connective tissue sheaths within muscle”.1

To minimize risk of injury, the goal is to exercise enough to produce positive change in your your muscles, joints, and connective tissue, not to see how much stress they can withstand . At our Austin Strength Training facility, we have years of experience determining the minimum effective dose of exercise (the amount that safely produces ongoing optimal improvement). Anything beyond that will at best result in a diminishing marginal return and at worst result in injury.

If you do nothing your muscles, bones, and connective tissue will become weaker and make an injury more likely. Is it worth a half hour of strength training each week to help avoid injuries and to live an active life?  We think it is.

1 https://www.ncbi.nlm.nih.gov/pubmed/3633121

No time to exercise? Then make more time for illness and injury.

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If you do not make time for exercise now, eventually your time will be spent on illness and injury. Inactivity has the potential to lead to a long list of life-compromising health complications. Much of this could be avoided with a small amount of strength training each week.

Most people get a gym membership, tell themselves they will workout two or three times a week and “Get In Shape!”  In the end, they accrue monthly credit card charges and long periods of discouraging inactivity.

A better approach, find an exercise program that does not consume lots of your time – one you can stick to.  At our Austin Strength Trainers facility our workouts address all aspects of fitness and are specifically designed for the highest marginal return for minimal time in the gym. It takes 30 minutes once a week.

Each weekly session your trainer will have you do a little bit more than you are used to handling.  Then rest, recover, improve, and repeat the next week. It comes out to about 25 hours of exercise a year.  Add to that an activity you enjoy, and you will have a plan you can stick to.  

Years from now you will be stronger, healthier, and still exercising. Then again, you could do nothing and your body will deteriorate to the point where exercise is no longer an option.