Physical Training
By Gary Udit

Gary Udit is a certified personal trainer. He is the Chairman of the Pennsylvania District for the National Physique Committee (NPC), the governing body of amateur bodybuilding in the United States and he is also the Chairman of the Pennsylvania District for the North American Strongman (NAS), the governing body of amateur strongman contests in the United States. Go to www.garyudit.com, call 412-608-5251 or e-mail gudit@earthlink.net for information concerning the NPC or the NAS.

Do’s and Don’ts of Weight-Training
No pain, no gain!”These were words to live by if you became involved in the fitness explosion of the ’70s and ’80s.The phrase appeared on bumperstickers, activewear and on signs plastered all over the walls of your favorite fitness center. “It had to hurt to work!” underpinned the core of training articles everywhere.

The concept of pushing your body to new limits was correct, but there was not much taught about how to increase your intensity in a safe fashion.The chance of injury always exists when you get involved in weight-training.There are ways, however, to reduce the chance of hurting yourself or someone else in the process of your training sessions and we focus on the “do’s and don’ts” of training this month.

The pain that you feel deep in your muscles when you are pushing them to new limits is a great tip that you have reached that training zone where you make optimum gains. It is the other type of pain that comes from injuries that you need to avoid. Avoidable injuries occur in gyms daily and are brought on by poor decisions. The result may be a dull ache or a stabbing pain.

There are ways to escape these needless and annoying injuries in the gym. Generally, it takes nothing more than being a little more aware of your surroundings. You will find that there is good form that should be employed before, during and after your set is completed.

Using a Spotter
Don’t perform exercises that put you at risk without the security of a spotter. Asking someone to spot you is always a good idea. Any number of unexpected things can happen when exercising and a spotter can be there to save you from serious injury. As an example of surprises that can take place, imagine yourself doing a set of Leg Presses which are considered to be a relatively safe exercise for training your legs.

If an unexpected injury such as a mild groin pull should occur during your set, you may find yourself stuck in the bottom position and unable to return the weights to the top position of the machine. A spotter would be able to help you to rack the weights and avoid irritating an already unhealthy situation. Do ask for someone to spot you when you are doing an exercise that would put you at risk of serious injury in the event that something unexpected occurred.

Lowering Dumbbells Too Far
Don’t lower the dumbbells all the way from your shoulders straight down to the floor. Ouch! This may be the most prevalent mistake made in the gym.This will definitely tear up your tendons and ligaments over time.Weight-training is designed to be a lifelong activity.When you suddenly drop the dumbbells to arm’s length, you may not feel any pain initially.The pain will, however, eventually materialize from having your shoulders yanked every week over the course of years!

Do use good form in lowering the dumbbells. If you do not have the luxury of a spotter, take the time to lower the dumbbells in steps. Lower them to your shoulders, then to your thighs and, finally, place the dumbbells on the rack.This will save your shoulders and elbows the abuse that comes from “dropping” the dumbbells to arm’s length.

Secure the Plates on a Bar
Don’t workout with a barbell without collars on the ends of the bar. Steel plates will slide off a steel bar injuring you or those around you. Do take the time to secure all plates with a collar.

OverloadingWeight Stacks
Don’t overload weight stacks. Cables and pulleys are designed to handle a particular amount of weight.When you overload the weight stack with extra plates or dumbbells, you put the cable at risk of snapping and if the cable snaps your shoulder may be next.

Do try performing the reps in a more deliberate fashion. You will be surprised how “heavy” some weights get when perfect form is employed on an exercise.

Remembering My Lai
A Vietnam veteran visits Chartiers Valley high school to recount one of the darkest chapters in U.S. military history.

Unlikely Friendships
A trip to one of Africa’s most desperate countries teaches a CV student that people aren’t so different after all.

Officer of the Year
Scott Township’s Police Department unanimously names Alan Ballo its top cop.

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