Workplace Injuries
There are over 4.7 million job related injuries and accidents every year representing 5.3 cases foor every 100 equivalent full-time workers. These injuries cost over $42.5 BILLION in direct costs and almost $200 BILLION in indirect costs, according to the Bureau of Labor Statistics.

According to the Bureau of Labor Statistics certain industries such as manufacturing, wholesaling and health services experience significantly higher injury rates. For example, manufacturing injuries run at a rate of 7.2 cases for every 100 equivalent full- time workers and midsize businesses (50 to 249 workers) run at a 6.7 cases (higher than smaller or larger firms).

The top reason for these injuries is OVER EXERTION due to excessive lifting, pushing, pulling, holding, carrying or throwing an object, which represents about 25% of these costs.

For every mishap resulting in an injury, there are many other similar incidents that do not cause a reportable injury and represents significant future injury potential. The best prevention strategies for this type of injury are stretching and strength building.

Articles

The 15-Minute Strength Training Workout

In the past few years, research has bombarded us with the importance of adding strength training to our health routine. Strength training, just in case there was any question, isn't about bulking up.

It is about improving fitness and overall health, by increasing muscular strength and endurance. According to James Brandt, owner of Buffalo Express Fitness, an on-site strength training company, "It's important for three reasons," it can improve job performance on the factory floor or in a hospital ward. Second, it helps relieve stress, less stress increases employee morale, which makes employees more productive. Finally, wellness is improved which can save companies thousands in terms of health-care claims."

The Best Approach to Strength Training
Many trainers argue over the best approach to the strength training process. The different approaches - and the abundant amount of conflicting information - often leave people confused. Not only are their approaches vastly different, they are downright contradictory!

One program suggests fast repetitions, the other controlled speeds.

One suggests mostly multiple sets, the other mostly single sets.

One recommends split routines, the other total-body workouts.

One primarily uses free weights, the other primarily uses machines.

One uses periodization, the other does not.

One favors one-repetition maximum efforts, the other discourages them.

One advocates plyometrics, the other opposes them.

The bottom line is, it makes no sense to invest time in a strength-training program that doesn't produce meaningful results. The best approach:

First of all, the strength-training program must address all of the major muscle groups in the body, not just the showy ones. Frequently, muscles injured in competition (such as the neck and the groin) are ignored, while muscles that are mainly cosmetic (such as the biceps and the triceps) are highlighted.

Secondly, the approach must be easy to understand. It shouldn't be allowed to become grossly over-complicated and confusing. The use of pseudoscientific terminology coupled with inflexible instructions on the sets, reps, intensity, and volume of activity in rigidly defined "phases" of periodization only add to the confusion. Strength training is actually quite simple and should progress in resistance and/or repetitions from one workout to the next. In short, you must impose demands upon your muscles that they haven't previously experienced by either using more weight or performing more repetitions.

Thirdly, the approach you choose should practice the maximum possible benefits in the least amount of time. An approach that requires more than one hour per workout or more than three sessions per week is neither practical nor necessary. A time-efficient approach will allow more of your workers to participate and enjoy doing it. A program will be productive as long as it is based upon the Overload Principle: To increase the muscles in size and strength, you must stress – or overload them - beyond their present capacity. In layman's terms, you must challenge the muscles with progressively harder workloads. This can be accomplished effectively through a Double Progressive Technique: Every time you work out, you must attempt to increase either the weight you use or the repetitions you performed in your previous workout.

Benefits Of The 15-Minute Workout
Spending 15 minutes, three times a week on circuit course type, low weight, high rep strength training, can reap many benefits.

1. Reduced susceptibility to injury, because of stronger muscles and tendons.

2. Greater flexibility.

3. Improved coordination and body movement.

4. Improved job performance by being able to lift, push, pull, carry or throw heavier objects.

5. Improved appearance.

General Weight Training Tips
Here are some general weight-training tips outlined in the American Fitness Quarterly. They are endorsed by the American College of Sports Medicine(ACSM), the American Council on Exercise (ACE) and the YMCA. Use these basic tips to help you get started and avoid injuries:

Fitness Evaluation. Get a fitness evaluation before starting a new program. An assessment will analyze your strengths and weaknesses, which will help you determine a proper starting point. This will reduce your risk of injury as well as assist you in monitoring your progress.

Training exercises. Use at least 10 to 12 different strength exercises that include all the body's major muscle groups. Work all your muscle groups, not just your favorite ones or trouble spots. Muscle balance is important for good posture, support around joints, reducing injury and back pain, and avoiding overuse of certain muscles.

Training sequence. Work the large muscle groups first, then the smaller ones. This will prevent the smaller muscles from fatiguing early. The smaller muscles are necessary for assisting the major muscles.

Training frequency. Three non-consecutive weight-training sessions per week for 15 to 20 minutes. Avoid training the same muscle group on consecutive days. In order for muscles to recover and rebuild, they need about 48 hours of rest.

Training sets. Perform one or more sets of each exercise.

Training resistance. It is recommended to use 70 to 80 percent of your maximum resistance for your lifting weight. When lifting too heavy a weight, your body recruits other muscles than the ones you are targeting. This reduces the effectiveness of isolating the primary muscle group you are trying to work.

Training reps. Approximately 8 to 12 controlled repetitions of an exercise is suggested.

Training progression. Increase the resistance or weight by about 5 percent when you can easily complete 12 to 15 repetitions. To see continuous improvement it is important to overload your muscles. No matter what your goals, you must regularly challenge your muscles if change is to occur.

Training speed. Move the weights smoothly with good control. When lifting a weight, use about two seconds and take four seconds when lowering it. Learn correct form and technique for using exercise machines.

Training range. To most effectively work the muscle, use a full range of motion throughout the exercise whenever possible.

More Weight Training Tips
1. Always take time to warm up. Warming your muscles reduces the potential for muscle and connective tissue injuries.

2. Stretch the muscles you have worked between sets and following a workout.

3. Breathe correctly. Exhale on the exertion of the exercise and inhale on the negative, or return. Slow, rhythmic breathing is relaxing and can be helpful in your movement.

Following these guidelines, can make your valuable time spent strength training more effective and efficient and realize all the benefits of working out. Don't forget to eat healthy, eat less and move more. Exercising correctly is critical, but you must also fuel your body properly in order to achieve results. To reach your goals, you need to stay motivated and “on” your strength training program. Be patient with your progress. You need to give this program at least eight to 12 weeks before seeing significant results.

Links
For more information about fitness and the workplace, please visit these websites.

www.truestarhealth.com/tour/rp_nutrition.asp

www.nutrition.about.com

www.hsph.harvard.edu/nutritionsource/

www.mensfitness.com

www.afpafitness.com/articles/wrkstress.htm

www.shape.com

www.bls.gov