Monday, August 21, 2017

Avoiding Injury While Exercising

You may be prone to initial hyperenthusiasm about exercising. Or
are you the type of person who has to be dragged, kicking and
screaming, into the gym? For people who begin any new project
with incredible amounts of misdirected enthusiasm, we need to
insert a word of warning here.

Overdoing exercise when you’re not used to it can cause muscle
damage that can permanently sideline you from the Macarena line.
Start slowly and work up to a more strenuous routine, and utilize
the gym’s trainers to help you pick the machines that will benefit
you most. Of course, the trainer can also coach you to use the
machines correctly. You can damage your muscles by exercising
incorrectly, not to mention the damage you’ll do if you drop
weights on your foot by mistake! Find out how to do exercises
properly from the beginning; your bones, muscles, and tendons
will all thank you!

Getting Down to the Nitty-Gritty:
Choosing an Exercise Routine

Sooner or later, you need to get down to business. All the running
shoes and color-coordinated outfits won’t help a bit until you start
putting them to use. To get started, pick a time, starting with 20 to
30 minutes a day, three days a week, as a recommendation. Then
pick an activity from the following list, and end your routine with
15 minutes of weight training, also known as strength or resistance

Some weight-bearing cardiovascular workouts include

Cross-country skiing


Jumping rope

 Light jogging (make sure your knees are up to this!)

Don’t let the muscleheads intimidate you

Does the thought of walking into the gym alone scare you to death? Find a friend or
drag your partner with you so you can discover how to exercise correctly together
(people typically don’t feel as foolish when they have an equally inept partner with
them) and also can cheer each other on.

Even if you go in a group of ten, you may find the gym intimidating at first. Some
gyms now cater just to women, or to the over-40 crowd, so don’t feel like the local
Beefy Studs R Us Gym Inc. is your only option. Visit a few places to get a feel for the
clientele before signing on any dotted lines.
Don’t be scared off, though, if everyone you see is fit and trim. After all, that’s what
you want to be too! Invest in a workout outfit or two if you feel conspicuous in the
sweats you’ve owned since high school. Make sure you’re comfortable in everything
so you don’t have to worry about parts of your outfit riding up or down during
your workout.

Playing tennis

 Stair climbing

Walking outside or on a treadmill

Do you want to painlessly increase your daily cardiovascular workout?

Take the stairs instead of the elevator every chance you get —
and park at the back of the parking lot, instead of circling around
looking for the spot closest to the door.

Weight, or resistance, training allows you to be specific about the
bones you want to strengthen, so you want to add exercises targeting
your hips, spine, and arms — the most frequent fracture sights
in osteoporosis. Weight training may give you a mental picture of
rippling muscles lifting a hundred pounds over their owner’s head,
but weight training can be very simple; you don’t even need to buy
weights. You can use anything that’s easy to hold, as long as you
have two of them so you work both arms equally.

Resistance training has benefits beyond bone building. A study
done at the University of Florida’s Colleges of Medicine and Health
and Human Performance showed that people working with weights
three times a week for six months were able to work out longer on
a treadmill.

When you begin resistance training, start with one- to two-pound
weights and work up gradually. If you can’t comfortably do eight
repetitions of an exercise, the weight you’re using is too heavy. If
you can do more than 15 repetitions easily, it’s too light. For some
of you, you may not be able to use any weights at all to start! Build
up at your own pace.

Follow these easy steps when using weights:

1. Take three seconds to lift the weights, and then hold in
position for one second.

2. Lower over another three seconds.

3. Breathe slowly, exhaling as you lift and inhaling as you
lower the weight.

4. Do one set of 8 to 15 repetitions (reps), starting with 8 to
12 reps and working up to 12 to 15 reps.

5. Rest for 30 to 60 seconds, and then do a second set.

Don’t forget to start with a weight you can lift only eight times.
Stay at that weight until you can lift it 12 to 15 times. Then add
weight until, once again, you can lift it only eight times. Add
more weight each time you can easily do 12 to 15 reps.
94 Part II: Keeping Your Bones Healthy

Don’t exercise the same group of muscles two days in a row —
alternate exercises to allow muscles to recover.


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