Kemsco Construction and Equipment Company president Ralph Serpe utilizes a hands-on approach to management of the New Jersey-based firm and maintains involvement with all aspects of company operation, client relations, and work estimation. Ralph engages in strength training in his spare time and meets with his trainer twice a week. The following tips can improve your safety during strength training:
1. Always do warmups and cool downs. A warmup prepares your body for the activity, while a cool down promotes recovery and relieves muscle soreness. Warmups and cool downs can consist of light activities, such as stretches or jogging. Allow 5 to 10 minutes for each warmup and cool down.
2. Maintain proper form. Proper form can help prevent injury and is required for maintaining your progress. Keep your body aligned and focus on performing slow, smooth movements. Consider using no or very light weights when learning a new strength training routine and acquire a full understanding of it before adding weights. Decrease weights if cannot keep good form.
3. Avoid overexertion. Take caution not to overexert yourself and pay attention to your body’s needs. Do not force yourself to finish if you feel faint or weak and give your body at least 48 hours to heal between sessions. You may also want to take a few days off after recovering from an illness.
4. Work with an instructor or trainer. A trainer or instructor can help you maintain proper form, set realistic goals, and offer advice for your training regimen. They can also offer assistance if an accident occurs.
