10 Things You Should Not Do While Exercising
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.
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.
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.
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.
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.
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.
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