Injury Prevention and Recovery with Exercise

Past or recent injuries can be one of the main reasons why a person would avoid getting back into a fitness routine. With the fear of re-injuring themselves, many avoid the gym all together, but Jonathan Borth, MS, Professional Fitness Trainer at Cooper Fitness Center, says non-weight bearing cardio can change that mindset.

With non-weight bearing cardio, you don’t have to worry about re-injuring, feeling discomfort or having pain when working by putting little to no pressure on your body, you are able to put in the same effort in a workout you were able to do before an injury.

Borth explains that non-weight bearing cardio can be categorized into two types:

• Non-weight bearing exercises : You completely avoid putting any weight on your joints. For example:
  • Aquatics
  • Elliptical machine
  • Rowing machine

• Non-external load exercises : You use only your own body weight during the exercises. For example:
  • Running/walking
  • Mountain Climbers
  • Squats

Watch our Exercise Moves video with Mary Edwards, MS, Fitness Director at Cooper Fitness Center, demonstrating Non-weight Bearing Cardio Exercises.

Benefits

Non-weight bearing exercises help those who are recovering from a recent injury or are trying to avoid injury due to a past injury. “You don’t want people to stay away from the gym after an injury, but they must be careful and not re-injure themselves by using too much weight or going too fast. That’s what non-weight bearing exercises are helping prevent,” says Borth. Below are ways non-weight bearing cardio exercises avoid injury.

• Less variables: The exercises are more controlled, allowing you to go slower and at your own pace.
• Proper form: When you perform exercises slowly, it allows you to focus on using proper form. “Doing it right means you get the most benefit,” says Borth.

Borth also says, “those with arthritis or osteoporosis have a higher chance of fractures and discomfort, so it’s recommended to have little to no weight on their joints. Non-weight bearing cardio is helpful for their bodies.”

Other benefits include:

• Easily incorporated into someone’s skills and fitness level
• Improves cardiovascular health
• Decreases blood pressure
• Provides the complete benefits a regular, weight-bearing cardio workout can provide

Inclusion to Your Fitness Plan

While non-weight bearing cardio helps those who are injured or have health conditions such as arthritis and osteoporosis, these exercises are beneficial for anyone. Those who regularly exercise and are not experiencing any pain or injury can use non-weight bearing cardio as an active recovery day. Borth says, “these exercises can be low impact and help your body rest from your regular fast and high-impact days.”

Non-weight bearing cardio exercises are also an excellent option for those who are just starting their fitness journey. They help you ease into an exercise program, improve your fitness level and help your body acclimate to physical activity versus jumping into a high-intensity workout that may not be realistic long-term or healthy for you early on. “Performing non-weight bearing cardio is especially beneficial when learning proper form and getting your body used to being active,” says Borth.

Your fitness routine can—and should—change over time, and with non-weight bearing cardio, you are able to reach your fitness goals even with certain limitations.

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832.