Skipping the warm-up and lifting an excessive amount of can result in injury.
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Exercising is top-of-the-line things you possibly can do on your health, and also you deserve an enthusiastic pat on the back for all of the physical activity you're doing. But in the event you're doing all your exercises the mistaken way, you would possibly find yourself hurting, not helping your body.
One of the largest exercise mistakes is using the mistaken technique. You risk a back injury in the event you arch your back when doing planks or push-ups, and a knee injury in the event you bend too deeply in a lunge or squat (see “Move of the Month” ).
Another mistake is doing the mistaken exercise. For example, running when you've severe back or knee arthritis puts a number of stress on the joints.
But these are only a couple of exercises. Consider the next, and see if it is advisable to take steps to repair them.
Move of the Month: Squat
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Movement: From standing, lower your hips toward the ground as if sitting. Stand along with your hips above knee level. Keep your back straight, not arched. Return to starting position. Repeat 10 times.Skipping the warm-up
Fix it: Warm up your muscles before doing a couple of minutes of repetitive motion, akin to marching in place or arm curls. It provides blood, heat and oxygen to the muscles and enables them to contract.
To be inconsistent
Infrequent or weekend exercise is less effective than more frequent activity, and cramming every week's value of exercise into one session increases the danger of injury.
Fix it: For most individuals, the weekly goal must be 150 minutes of moderate exercise (that gets your heart and lungs pumping) and strength training not less than twice every week. This can include short aerobic exercise (not less than 20 minutes) every day or long exercise (not less than 50 minutes) 3 times every week.
Carrying an excessive amount of weight
Lifting an excessive amount of weight — especially lifting an excessive amount of too soon, in the event you're just beginning to get back right into a routine — can result in muscle tears.
Fix it: Use lighter weights and lift them more often. “Instead of one set of five or 10 with a 5-pound weight, do two or three sets of 20 lifts using a 2-pound weight,” says Safran-Norton.
Not relaxing muscle groups
Working the identical muscle groups day-after-day can result in injury. Muscles need not less than 48 hours to recuperate and rebuild after vigorous exercise.
Fix it: Alternate which muscle groups you're employed every day, akin to arms and shoulders on Tuesdays and Thursdays, but not on Mondays or Wednesdays.
Improper hydration
Fluids help cushion your joints and stabilize blood pressure and heart rate. Exercising causes you to lose water and electrolytes (sodium, potassium) if you sweat, and it also causes a build-up of lactic acid in your muscles (which may result in muscle soreness).
Fix it: Healthy people need six to eight cups of fluid per day, and more in the event that they're exercising. “Some people do well with water; others do well with sports drinks to replace electrolytes,” says Safran-Norton.
Poor currency
Exercising with loose posture and rounded shoulders puts you in danger for back and shoulder injuries (akin to rotator cuff tears).
Fix it: Keep your shoulders down and back, your back straight, and work with a physical therapist to correct poor posture.