The Worst Exercise Mistakes and How to Avoid Them
Here are the six biggest exercise mistake and tips on how to avoid them from a university physical fitness expert.
1. Doing too much too soon.
For the beginning exerciser working up a sweat in a burst of exercise activity can be down right harmful for your body. Increase your activity at a gradual pace. If you decide on walking as an exercises, begin walking briskly for 30 minutes - not a minute more. About the middle of the second week, you will find your muscle have become accustomed to that level of exercise and you can walk a little farther.
If you take aerobic classes, begin with no more than two a week and start with low impact aerobics.
2. Not listening to your body.
Some exercisers believe if they aren't experiencing pain, there is no gain. But that's not true. While a bit of after-exercise stiffness and an occasional ache is part for the course, any real pain or hurt is reason to stop.
3. Not resting when you're hurting
If you feel pain, don't just grit your teeth and keep exercising. Stop and relax or else you'll worsen the damage.
Most minor injuries from exercising strenuously are treated with the conventional method of R-I-C-E. It means rest, ice, compression and elevation. Ice shrinks the torn blood vessels and prevents the blood from leaking into the injury, which can slow healing. Compression means wrapping with an elastic bandage or taping. It limits swelling. Elevation of the injured part to a point above the level of the heart uses gravity to help drain excess fluids.
4. Not doing a warm-up or cool down.
This can cause muscle injuries. A warm-up should consist of 5 to 10 minutes of vigorous waist twisting, arm swinging, knee lifting, shoulder and hit rotating, but not a single jump. Don't stop dean in your tracks after your workout. Cool down for five minutes by walking.
5. Not using the proper techniques.
It's crucial to find an exercise class with a qualified instructor. Watch a class before you sign up; a good one should begin with a 10 minute warm-up followed by 10 minutes of various calisthenics, a half-hour aerobic workout, 10 minutes of stretching and a five-minute cool down.
Once you sign up, if the class leaves you feeling exhausted and/or in pain, or if you can hardly get around the next day or two, you've been injured. You should reevaluate your participation in the program
6. Working out in the wrong place.
Working out on an unyielding floor such as cement or tile over cement can cause injuries. Exercise on a wooden floor with "give" - it won't jar your joint as strongly as a cement floor.
After knowing about the worst exercise mistakes and the ways to avoid them, you should better know how to firm up the body well. It would give you good result if you practice some ways I describe, okay?
As we age, we become more sedentary, and therefore our muscles atrophy. The best way to combat the problem is by taking a daily exercise program. Here are some simple ways that you could follow.
Kneel on the floor, with your forearms and palms flat on the floor in front of you. Your thighs should be at the right angle to the floor and your back should from your head to your tailbone. Tighten your abdominal muscles to support your spine and prevent your back from arching. Lift your right, keeping your hip level and your knee at a right angle. Your toe should point toward the ceiling.
Hold your leg there and contract your right buttock, squeezing and releasing, eight times. Do not lean to your left side and do not swing your leg or more your back at your waistline. Bring your leg down and repeat on the left side. Do four sets, alternating sides.