WARNING: FORGET ABOUT EXERCISE! STOP WORKING OUT!
(UNTIL YOU READ THIS BLOG POST)
It's no secret that physical activity is good for us. But....is ALL exercises safe and effective?
NO!
Depending on what you do and how you do it, some common workouts could actually harm you. Yes, you heard it right - if you are not careful, if you don’t exercise with safety in mind, your workout could cause you injury.
Getting away from the harm improper exercise can cause, let’s focus on the positive: as long as you know what routines to avoid, and are cautious and mindful of what your body can comfortably take, you will greatly benefit from your exercise program.
Safety first and foremost
You don’t cross a busy street at red light in the midst of heavy traffic. You shouldn't drive without a seatbelt on. Wherever you are and whatever you do, you most likely take some precautions to ensure that you don’t get hurt.
The same applies to exercise.
The “do not” list depends on many factors such as your fitness level, age, and any prior or existing injuries and health conditions (including pregnancy). For example, if you are a novice exerciser, you should “ease” into your routine gradually, increasing the intensity and duration of your workout progressively.
You certainly shouldn’t undertake an "advanced" program from the get-go. If you do, you will dramatically increase your chance for injury and you might also end up writhing in pain, swearing never to exercise again.
It's important to note here though that some muscle soreness is to be expected when starting a new workout routine or even when introducing new exercises or working new muscle groups. Sore muscles are a positive sign of adaptation in the muscle and indicates a breaking down, repair and rebuilding process is occurring. It sounds bad, but it's really a good thing. Sore joints are another story so you should pay attention and listen to what your body is telling you.
So be smart. Be cautious. And, above all, if you are not sure what moves to avoid or whether the pain or soreness your are experiencing is normal, ask a fitness professional to guide you.
Don’t do this at home (or anywhere else for that matter)!
Unless you are a seasoned acrobat, a trapeze artist, or an all-around jock, there are quite a few exercises that are best avoided. They are not only dangerous but also worthless, so the quicker you eliminate them from your routine (or not start doing them in the first place), the better.
As a general rule, you should avoid like the plague all exercises which pose a high risk of injuries. This includes any move that can cause damage to bones, muscles, joints, and ligaments in any part of your body, or which brings on excessive pain and discomfort.
As an example (and this list is far from complete), you’d be better off without these potentially harmful exercises:
- Repetitive motion exercises!
Why they are bad: Repetitive motion exercises that use the same movement pattern over and over again are often the pathway to injury. Whether it's playing tennis (you've heard of tennis elbow, right?), long-distance running (think shin splints or plantar fasciitis – both extremely painful) or even golf, you are at a much greater risk for injury when you only do one type of movement pattern
A better –and safer – alternative is to continue to do your favorite exercise, like playing tennis, golf or running, but to mix it up with some cross-training. Traditional weight training, a variety of bodyweight exercises or even a boot camp which incorporates both is a great idea. Plus, it will make all of your supporting muscles stronger which will make you much better at your sport.
- Static stretches as a warm-up
And most of us know that stretching is a good thing, but new research has come out to show that "static" stretching is not necessarily great before you workout. Instead, try "dynamic" stretching before your workout and save the static stretching for after your warm-up when your joints and muscles are already warm and pliable. And if you're used to doing "bouncing" type stretching movements...ditch them – they are no longer recommended and can cause injury to your joints and ligaments.
These are just two examples of many hazardous and useless things you might be doing without realizing the potential risks. Again, your fitness instructor is the “go-to” person to help you distinguish the “do’s” from the “do not's.”
Better safe than sorry
We've covered what NOT to do, so the natural follow-up would be to go over what TO do. Here are some suggestions/guidelines to follow for a safe and effective workout:
- Start and end your workout slowly by warming up beforehand and cooling down afterwards for about five to 10 minutes. This will loosen up your muscles and transition you gently to and from exercise. A brisk walk or light jog before and after your workout is a great way to start and end.
- Stretching is important too so that you can increase your flexibility and reduce muscle tightness. But remember: Do dynamic movements before and save the static stretching for after exercise.
- You don’t need to overexert yourself to the point of exhaustion. If you have headaches, dizziness, or any other unusual discomfort during or after the workout, chances are you are overdoing it. Too much of a good thing can be too much for your body to handle.
- Avoid strenuous exercise in high temperatures and humidity. Heat exhaustion can cause dizziness, muscle weakness, nausea or vomiting. Definitely not something you are shooting for.
- Whether you exercise in hot weather or not, drink plenty of fluids (especially in a hot environment). Hydration will prevent heat stroke and other nasty reactions.
- You don’t have to wear fancy workout clothes, but should certainly pay attention to well-fitting, activity-specific footwear so you can have a good balance, avoid blisters, as well as injury to your feet and joints.
Come in for Your FREE Consultation
Do you want to learn more about how to make your exercise program work for you rather than against you? Well then, contact me today so I can help you! If you're not already a Cutting Edge Client, you live close by, and you are serious about taking control of your health and physique, then make sure you take advantage of your FREE Fitness Consultation (an $89 value).
During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.
There's no obligation and it's totally and completely free. To sign up, click here.
James Cipriani
Cutting Edge Personal Training
Jim Cipriani's Body Transformation Blog
- Hard Hitting Facts and the Most Result Producing Routines You'll Ever Experience.
- Tips, Tricks and Thoughts on Diet and Training in support of Awesome Muscle Growth and Fat Obliteration Without Steroids....FAST!
- Build a Leaner, Fitter, Better, Body Now! Get Ready for Jim Cipriani's Body Transformation Blog.
Browse Recent 2011 Posts