Five Things You Should Never Do
- Exercise When You Have Pain. Many people get into the zone during their workout and forget about some of the basic principles of safe and effective exercise. Exercising when you have pain is one of them, and it's the fastest way to develop a serious or persistent injury. Minor aches and pains can easily become chronic overuse injuries that plague us for years. If you feel pain during your exercise sessions, stop, rest and look for the cause of the pain. Sometimes all you need to do is make some minor adjustments to your equipment or body position to eliminate it.
- Ignore Your Medical Conditions. It’s important to respect any medical conditions or physical limitations you may have and select a workout routine that accommodates them. Ignoring a heart condition or joint disease during exercise, for example, can backfire and make your condition worse. Your doctor will most probably encourage exercise as a way to manage many chronic conditions and work with you to set up a program that is right for you. If you have any health issues, talk with your doctor to make sure your workout is helping and not hurting you. Ignoring a health condition when you exercise doesn't make it go away, but it could make it a lot worse.
- Do The Same Routine Day After Day. To excel at a skill, you need to practice it. However, doing the same workout routine all the time can increase you risk of injury as well as lead to muscle imbalance, weakness and just plain boredom. It’s important to vary your workout routines from day to day and season to season. Cross training, combining endurance and speed training, and adding weight training or yoga, are all great ways to maintain a high level of fitness without overstressing one muscle group.
- Never Take A Rest Day. Rest is an often overlooked part of a workout routine for effective training. If you don’t plan rest or schedule recovery days into your training, you actually limit your ability to train. Your body gets stronger after exercise stress, so you need to allow down time for the rebuilding of muscle tissue. An effective training program will have regular periods of rest and recovery. This allows you to adapt to the exercise – and you’ll return buffer, leaner and meaner. Rest also allows you to recover mentally and emotionally and avoid exercise burnout.
- Ignore Proper Form. No matter what sort of workout routine or exercise you enjoy, using incorrect technique not only reduces the effectiveness of the workout but puts you at greater risk of injury. Take the time to learn proper technique whether you are lifting weights, doing yoga, running or swimming. Even if you have been playing a sport for years, you’ll be surprised by what you can learn by taking a lesson or meeting with a personal trainer for a refresher session. Tip: If you can't maintain proper form while lifting, the weights are too heavy for you.
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