10 Things You Should Not Do While Exercising

While you are exercising, you should not get too enthused, you should not ignore the pain, don’t look sideways and don’t full whole grains. Ten mistakes which fixing will make your life easy while exercising and even prevent injury.

1-Getting Too Enthused

The mistake

After years of lack of activity you go back to exercise too much or too strong. If until today you mainly sat on the couch, do not expect your body to adjust to your whims in a minute. It is important and correct to exercise, but it is important to do so gradually and allow the body to adjust to the change.

Getting over existed might cause too much strain, pain and injury. Pain will make you think twice before starting the next session.

What is the correct way?

Start with two sessions per week, make sure the effort is moderated. Gradually increase the strain and frequency.

2-Ignoring the Pain

The mistake

You ignore pain you feel while exercising or after, in the hope that it will go away on its own. On that Eyal Amon, the professional manager of a gym franchise, says “Pain is the body’s way to communicate with us in its own language and inform us of a problem”. He says you should not ignore the pain, especially if it lasts more than 24 hours. Lasting pain may indicate an inflammation or some other problem which requires a visit to the doctor.

What is the correct way?

If the pain causes a diminish in performance, if it is sharp and sudden and if it increases and doesn’t fade, this is a sign you should cease exercising and rest. If the pain lingers for a few days, you should go to see the proper professionals – physiotherapists or sports doctors.

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3-Ceasing exercising Due to Pain or Injury

The mistake

The thought that by stopping exercising you will heal the injury.Although you should not ignore the pain, sometimes it is physical activity that helps the body recover. Eyal Amon explains that bearable pain which lasts for a day or two might be an indication of a quality work out. In that case, the physical activity actually hastens the recovery process.

What is the correct way?

If the pain is due to a very difficult workout, the next day you may have a light workout for recuperation. Stretches, Pilates or Yoga are good ways of dealing with contracting muscles. In many cases, even if there was injury, it is recommended to keep working out. You may choose an activity in which the injured body part does not participate, or work out below the pain threshold.

4-Eating Whole Grains Before Working Out

The mistake

Since foods that contain whole grains or complex carbohydrates are considered to be more healthy, many eat such foods prior to the work out.Eyal Amon explains that the digestion of such complex carbohydrates is relatively long and so during an aerobic workout you will feel full and heavy.

What is the correct way?

Avoid foods that contain whole grains for at least two hours prior to the workout. It is best to eat simple carbohydrate – pasta or pastries – in which the energy source is quickly available to the body.

 5-Comparing with Others

The mistake

Comparing speed, pace or strain of the workout with friends and other people who work out. This human characteristic will cause you too much strain while working out, injury or early retirement due to disappointment.

What is the correct way?

Work out and progress in your own pace. You can definitely measure results but compare them with your own results from the past.

6-Working Out Sick

The mistake

With the belief that aspirin heals all, you work out sick. The sports doctor, Dr. Yoni Yarom explains that working out while suffering for a viral or bacterial illness, especially if you have a fever, can worsen the condition to the point of death.

What is the correct way?

If you are sick, don’t work out. Let your body fight the virus and recover.

7-Neglecting Stretches at the End of the Workout

The mistake

You finish the workout and rush home without stretching.After a difficult workout you feel pain in the muscle as a result of the accumulation of lactic acid and other fluids, pain which you feel 24 hours after working out is usually due to small tears.  Stretching will increase the elasticity of your muscles and give you relief and even dull the pain.

What is the correct way?

At the conclusion of each workout, dedicate some She know how to ittime to stretching. If during the workout you focused on a specific group of muscles, make sure to stretch that in particular. Stretch until you feel pain then don’t move for 10 seconds. Repeat the exercise for each muscle 5 times.

8-Working Out and Suffering

The mistake

Trends, peer pressure or the belief that this is the only way to burn calories, make us join workouts we do not like. The result might be the opposite – instead of burning calories and getting into shape, we give us too soon and go back to the couch.

What is the correct way?

The best activity for you is the one that would make you stick to it. Join an activity you enjoy (for any reason), one you will stick to even in crisis.

9-Wrong outfit

The mistake

Fashion or just laziness make you come to the workout in an uncomfortable and unsuitable outfit. Not only does the wrong outfit will interfere with the workout, it can actually cause you injury.

What is the correct way?

Match the outfit to the nature of the physical activity. Choose clothes that will enable you to move easily, also when doing an activity that causes you to sweat – ventilated outfits are better than fashion clothes. When running, jumping or walking, it is important to choose the right shoes. Good shoes are light, have shock absorbed and are tailored according to the structure of the foot.

10-Working Out with No Guidance

The mistake

At first glance the activity seems easy, you feel secure and your rush to work out without consulting a trainer or an instructor.Wrong movements will make it difficult for you and may even cause injury.

What is the correct way?

The first time, you should workout with a trainer. At the gym there is always a trainer on staff. Don’t leave him or her until you are familiar with all apparatuses. When doing other activities such as running, riding, swimming and even ball games, it is recommended to receive the aid of a trainer during the first few times. Most of us are able to do these activities even without any guidance, but there is a risk the limb movement will be wrong and cause injury.