Evidence suggests that risk of injury increases for workouts conducted at intensities greater than 85 percent of maximum heart rate, durations longer than 40 minutes, and frequencies greater than four times per week.

Less-conditioned people and older people are, not surprisingly, more susceptible to skeletal injuries than younger and more fit people.

Activities such as running and exercising to music cause more muscle and skeletal trauma than riding a stationary cycle or swimming. And aerobic dance injuries occur in about 45 percent of students and 75 percent of instructors.

All of us more than likely will participate in these sorts of activities when joining a health and fitness club.

These facts are not an attempt to scare you; they are a reminder to take precautions when embarking on a new fitness plan. One of the most important ways to minimize risk is getting a health screening before beginning any exercise program. The first way to prevent an injury is to make sure you don't exacerbate a pre-existing condition.

Another obvious injury-prevention technique is to invest in proper footwear. Even if you pay $80 or $90 for shoes, you will save yourself pain and medical bills.

Progress in an orderly fashion from low to moderate intensities and avoid more uncontrolled activities until you achieve a solid fitness base. As a rule, do not start a running or jogging program until you can walk three miles in under 45 minutes.

If you can achieve this, avoid sudden increases — no more than a 10 percent increase in running distance per week.

Utilize a warm-up, which lasts longer for some individuals. Most group fitness instructors require a five- to seven-minute warm-up, but if you know you need a longer one, speak up.

Technique is of the utmost importance when exercising. When lifting weights, make sure you always have a wide base of support, with your knees slightly bent. As a general rule, never lock your joints and always maintain a slight bend. When doing squats, make sure your knees do not extend past your toes.

Consult a personal trainer or other fitness professional for specifics. Don't be afraid to ask them to watch your form. A sufficient warm-down, including a stretching regime, also is imperative. Listen to your body and pay attention to signals that you may be doing too much, and slow down.

Resting should not be underestimated. Overtraining, or workouts without sufficient rest periods, creates an imbalance between training and recovery.

Clinical signs of overtraining include increased resting heart rate, inferior performance, increased irritability, disturbed sleep, and loss of competitive desire.

Remember, exercise in itself cannot produce good health. Exercise is only one of many factors conducive to wellness and must be combined with stress management, a low-fat diet, and regular medical checkups.

Even moderate injuries that exhibit swelling, discoloration, and joint tenderness should be examined by a physician.

Until you can see a physician remember the acronym PRICE:

P: Protect the body part from further damage.
R: Rest the body part.
I: Ice the area.
C: Use compression bandages to hold the ice bag in place, and after removing the ice.
E: Elevate the injured body part whenever possible.

Good Luck!