Sweat the technique!

YOU'RE AN exercise enthusiast, I get it! You love to feel the burn, you thrive on competition, and the person you compete against the most, is you.

We all agree that exercise is good for you, and we should also agree that whether you are a novice or veteran exerciser, much like the medical profession, your motto should be "first do no harm."

While it's great that more people are working out, many unfortunately ignore proper exercise technique and safety, which can lead to unintended consequences.

According to the American Journal of Sports Medicine, millions of Americans end up in emergency rooms from accidental injuries while weight training.

Having been in the gym for over 30 years, I honestly don't find that information surprising. The number of people who ignore common sense and safety is staggering. And while most who ignore safety and form may end up with a minor injury, I've also seen others end up disabled, and worse, dead.

Agreed, there are countless ways to shape up, but the two questions we should always ask before beginning is "how" and "what if." How much weight can I realistically handle and still maintain proper form? What if my shoulder goes out when I bench press my max? What if I tear my meniscus during that deep barbell squat?

No matter your exercise preferences, always focus on form and safety first. Say, for example, you like running outdoors. Aside from running technique, have you thought about your personal safety and the route that you will be running? Will you be running solo, with a partner or a group? At the time you will be running, will your path be well lit, will others be out and about, or will you be in an isolated area alone? These are all things to consider before lacing up and hitting that trail.

When it comes to weight lifting, avoid lifting beyond your abilities, and especially if you are all alone. Try to lift too much weight while you're alone, and you could end up dead. Every year there are fatal accidents involving both professionals and novice weightlifters who literally got in over their heads. You should never lift very heavy weights by yourself. Always have someone to spot you .

As a cautionary example, take Chris Bailey, a healthy 28-year-old man who was found dead under a barbell when he tried to bench press too much weight alone in his garage.

On the other hand, a friend wanted to quickly get back in shape and thought she would try one of the new extreme high-impact body-weight routines, and she ended up in the emergency room with rhabdomyolysis, a rapid breakdown of muscle fibers into the blood stream that can lead to kidney damage or kidney failure. While rare, "rhabdo" can be life-threatening, even deadly.

On a lighter note, always strive to exercise with proper form. You do yourself a disservice when you don't. Study the proper technique of the exercises you perform and preferably exercise in front of a mirror to maintain your form. For example, avoid using your hips, bending backward, and/or using momentum while doing bicep curls. Bicep curls should be performed while maintaining a neutral spine, abdominals contracted, with control of the dumbbell on both the contraction and stretch.

The slow and steady approach to shaping up is always the smartest option. When it comes to exercise, think safety first and do "sweat the technique."

Kimberly Garrison is a wellness coach and owner of One on One Ultimate Fitness in Philadelphia. Her column appears on the first and third Wednesdays monthly.