Exercise, when properly performed, can stimulate the body to produce dramatic improvements
          in muscular strength and endurance, bone strength, cardiovascular efficiency, flexibility, and
          body composition. However, when improperly performed, exercise can produce injury. There
          are several general safety considerations which must be observed to reduce the risk of serious
          injury during exercise. These include:

              1.Slow Movement Speed
              2.Proper Breathing
              3.Head and Neck Stabilization
              4.Relaxation of Grip, Neck and Facial Muscles
              5.Understanding How To Avoid Exercise Induced Headache (EIH)
              6.Understanding the Distinction Between Muscular Stress And Pain

          While many of these things might seem like common sense, it would appear that common
          sense regarding exercise is hardly common. If you don't believe me, take a good look around
          next time you're at the gym, or read any of the so-called fitness magazines. In any case, I feel
          that these are extremely important points which should be known and understood by anyone
          who trains themselves or others if they are concerned with safety.

          Slow Movement Speed
          Damage results when a material is exposed to a force which exceeds its structural strength.
          Slower repetition speeds expose the body to less force, decreasing the risk of injury.

          The following is excerpted from the Super Slow Exercise Guild's web site,

                    "It is a misconception that excessive weight causes injury during exercise. Many
                    well-meaning physicians recommend reduced weight for patients without realizing the
                    real danger; force. Many injuries sustained through activities pursued as exercise were
                    caused when little or no additional weight was involved - the acceleration of the subjects
                    own limbs often causes the injury (for example: the impact on a jogger's knees, tennis
                    elbow, a baseball pitcher's shoulder, a lower back injury sustained while picking up a golf
                    ball, even weight-training injuries sustained with "light weight, low reps" often cause
                    injury). The key to minimizing injury is minimizing force. Force equals mass times
                    acceleration. In physics, this is known as the acceleration law:

                              F=ma

                    While it is natural to beware the amount of weight (mass); acceleration, the greater
                    danger, is almost universally ignored. If you limit the speed of movement (don't heave,
                    explode or use any other ballistic movement) you significantly reduce the probability of
                    injury. This also enables people rehabilitating injuries to work them directly by
                    significantly reducing the possibility of exacerbating them. Strengthening the damaged
                    structure directly will speed rehabilitation."

          To minimize the amount of force the body is exposed to during an exercise, one should
          attempt to barely move as they begin each repetition. When beginning the first repetition, only
          apply a very slight amount of force against the resistance. Slowly, gradually increase the
          amount of force you are applying until you feel the movement begin. Then, apply only enough
          force to keep it moving slowly. Concentrate on contracting the target muscles as intensely as
          possible continuously throughout the exercise.

          As you approach the end of the positive or negative movement, gradually decrease speed until
          you are barely moving so that you will be able to perform the turnaround in a slow and
          controlled manner, with no jerking, bouncing, or sudden acceleration. On compound pushing
          movements (leg press, chest press, overhead press, dips, etc.) turnaround prior to full
          extension of the arms or legs to avoid unloading. On compound pulling movements (compound
          row, pull down, chin ups, etc.) and simple movements (rotary movements such as arm and leg
          curls and extensions) pause briefly in the most contracted position. Do not pause at the lower
          turnaround (end of the negative). If you can bottom-out the weight stack, only allow the
          weights to very lightly touch. Then immediately, but slowly, begin the next repetition.

          When it seems almost impossible to produce any further movement against the resistance,
          concentrate on contracting the target muscles as hard as you can, attempting to keep the
          resistance moving, even if it seems to barely move at all. Once positive movement ceases,
          continue to contract the target muscles for a few more seconds to fatigue them as deeply as
          possible. When you have achieved momentary muscular failure, do not accelerate or in any
          way sacrifice proper form for the sake of finishing the repetition. The purpose of performing
          an exercise is to inroad the strength levels of the target muscles to stimulate a growth
          mechanism, and not to simply lift the weight for the sake of lifting the weight.

          Proper Breathing
          During exercise, it is extremely important not to hold or force your breath. Holding or forcing
          your breath, known as Val Salva's maneuver, increases pressure in the thorax and abdomen
          which causes blood pressure (BP) to rise dangerously high, very quickly. This can cause
          dizziness, fainting, painful exercise induced headaches (EIH), and in those susceptible to it,
          even stroke.

          To stress the importance of proper breathing during exercise to new clients, Ken Hutchins
          often points out that elderly people are commonly found dead of a stroke on the commode as
          a result of the increase in BP which occurs as they Val Salva while straining against a bowel
          movement. Not a very graceful way to go. You do not want this to happen to you during an
          exercise.

          To prevent Val Salva, it is necessary to breathe continuously during exercise, in a relaxed and
          natural manner. It is preferable to breathe through the mouth, with the mouth wide open. Do
          not purse your lips as you exhale, as this increases the amount of force required to expel the air
          from the lungs, increasing intra-abdominal and thoracic pressure, and thus BP.

          There is often a strong association between performing intense muscular contractions, and
          holding or forcing the breath. This association can be difficult to break in some people, but it is
          essential to do so. If during an exercise you feel the urge to hold or force your breath, or notice
          yourself doing so, try to breathe more. It is preferable to experience some slight dizziness from
          over-breathing than to faint and possibly drop a weight on yourself, suffer a painful exercise
          induced headache, or die of a stroke as a result of holding your breath.

          It is also important to have nothing in your mouth during exercise. If you are eating something
          or chewing gum and it becomes lodged in your throat, you may choke and die.