Home' Navy News : September 30th 2010 Contents NAVY NEWS
September 30, 2010
Training at home has its rewards, but LT Rob Orr says safety
must come first, especially where equipment is concerned.
WHEN training with home exercise
equipment, knowing the exercises as
well as the equipment is important.
Home gymnasiums have led to seri-
ous injuries and consideration is
needed when training at home.
While a treadmill may seem
innocuous, children have suffered hor-
rific burns and worse due to inattention
around the treadmill. To protect your-
self and your family:
Ensure children do not have access
to treadmills. Even unplugged,
belts still move and cords still dan-
gle. Also ensure you have sufficient
clearance behind the treadmill
(check user guidelines).
Clean your treadmill properly
and regularly with the right prod-
ucts (like warm soapy water).
Remember to clean underneath
your treadmill as well. Belt move-
ment can cause dust and dirt to col-
lect under your machine engine and
if the engine gets hot, a potential
fire risk is created.
Ensure the treadmill is the right one
for you. Check weight restrictions
and power requirements (it should
meet Australian standards).
Familiarise yourself with all the
functions, especially the safety
stop, before use.
Kettlebells have become a popular
way of performing explosive move-
ments with weight. With the centre
of the weight away from the hand,
momentum can be difficult to control
compared to a dumbbell. With this in
mind, some safety guidelines include:
Start light -- much lighter than
you can lift with a dumbbell. The
momentum can easily cause a loss
of control and lead to serious mus-
cle and joint injuries.
Make sure your training area is
clear of people and obstacles.
Make sure you have a secure grip
at all times and stop when fatigue
or sweat causes a loss of grip.
Toweling the hands and kettlebell
between sets or using chalk can
minimise loss of grip from sweat.
Take the time to learn correct exer-
cise techniques (like the 'punch up'
during the 'snatch') to prevent seri-
ous wrist injuries.
Fitballs, Swissballs, stability balls,
mediballs and half balls, like the Bosu
ball, are still popular in home gyms.
Unfortunately, many home trainers put
themselves at risk by not treating them
as training tools but more like toys. To
train safely with these devices:
Ensure you have the right ball and
right size. Most importantly, ensure
your ball is anti-burst. This means
air will escape slowly rather than
Treat the ball with respect. The
balls are used for exercise, not
kicking, punching or volleyball.
Do not store near heat or in direct
sunlight as this can deform the ball
and create weak points.
Ensure the ball is inflated correctly
to maximise training gains. Also
remember to continually reinflate
the ball as pressure is lost over time.
Clear a space. Ensure you have suf-
ficient space to move and to 'catch'
yourself during a potential fall
without hitting objects.
Inspect your ball before every ses-
sion. Look for wear points, poor
inflation and signs of ill repair and
replace when needed.
Finally, remember exercise safety
does not hinder, but enhances, exercise
Have a ball, safely
EASY DOES IT: CPL Luke Hamilton, a PTI at ADFA, shows how kettle-
bells can be used as a great training tool.
Photo: LAC Leigh Cameron
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