WORKOUT TIP #5 SAFE LIFTING IN THE GYM OR ON THE JOB You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury. Check your technique You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn't safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts. If you're just getting started, work with a knowledgeable weight training specialist — a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training technique. If you've been using weights for a while, consider scheduling time with a trainer to double-check your technique and identify any changes you may need to make. When you're weight training, do: Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight. Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints. The better your form, the better your results, and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help. Breathe. You might be tempted to hold your breath while you're lifting weights. Don't hold your breath. Instead, breathe out as you lift the weight and breathe in as you lower the weight. Seek balance. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of the arms. Incorporate weight training into a fitness routine at least two times a week. The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week. Rest. Avoid exercising the same muscles two days in a row. For other information on lifting or workout techniques you can refer to acefitness.org

CHECKLIST TO SAFE LIFTING TECHNIQUES

Proper Body Alignment: *Feet Hip Width Apart *Full Foot On Floor *Mentally Feel and Engage Legs - Zip Up *Mentally Feel and Engage Pelvic Floor/Abdominals/Gluteals *Gently Compress Ribs & Bring Space to Open Chest & Upper Back *Reach Through Crown - top of head up, gaze forward, chin level

Proper Lift Technique: —> Exercise —> Work Engage Abdominals Stand behind item - staggered stance or stance Align spine/posture Plant feet hip / hip width apart Hinge at hips —> avoid rounding spine Drive through heels (full foot) Neutral Joints Bend knees Hinge hips *neck *spine *wrists *elbows *knees *hips —> get item Engage abs / lift chest and hips same time

Important Steps to Lifting Correctly:

1. PLAN YOUR LIFT - Ask yourself: *Can I lift it alone? *Is it too awkward or heavy for 1 person to handle? *Do I need mechanical help such as a cart or dolly? *Should I ask a co-worker for help or split the load into several smaller ones? Important Note: SAFETY FIRST!! Do NOT attempt to lift any load beyond your capacity! Get help or split the load if it is too risky to lift alone Follow proper lifting technique 2. GET A FIRM FOOTING *Wear nonslip footwear, Closed toe *Point toes out, Do not allow knees to cave in *Position feet approximately shoulder width apart in an athletic or staggered stance. *Keep chest up, Spine Tall, See item *Bend knees, Sit hips back, Get item *Drive through heels, Engage abdominals & backside *Keep item closer to body, Stand up *Use legs and gluteals to lift, not the spine! Important Note: SAFETY FIRST!! *Do NOT attempt to twist spine to turn directions *Pick up foot and turn feet as body rotates to side 3. SETTING LOAD DOWN *Have feet pointed toward the load *Choose a place other than the floor to set down the load (ease of future move of item) *Gradually bend knees and keep your back straight as you set down the load. 4. GETTING UP FROM FLOOR *Position self by handle on wall *Place one foot on ground, knee at 90 degree *Hand holds handle, hand on thigh *Engage abdominals *Drive through heel *Stand keeping chest up, spine tall, look straight ahead 5. GETTING UP FROM CHAIR *Scoot hips to edge of chair *Be sure feet are out from under chair and positioned under knees 90 degrees *Feet are shoulder/hip width apart *Drive through heels, engage abdominals, keep chest up, spine tall, look straight ahead