Friday, October 24, 2014

8 deadly sins of fitness


8 deadly sins of fitnessFitness is the best medicine, regardless of your age, fitness level or goals. However, the fitness can be dangerous if you do not care about how to avoid some common mistakes and take the necessary precautions. Getting started fitness classes, you must have a clear training plan and define goals, otherwise you face fatigue, frustration, injury, or even death (although the latter happens only rarely). This does not fit into your plans this summer, isn't it?


If you want to maximize the effect of fitness and to look your best this summer, you need serious motivation and accurate information. So, try to avoid these 8 deadly sins of fitness:




1. Skipping a warm-up.

Performing too many exercises in a very short time quickly leads to the acceleration of the cardiac rhythm and creates a risk of injury to unprepared muscles and joints. Increased heart rate at the beginning of the class can cause a mild head bolt, nausea, dizziness, syncope, and even heart attack or stroke. Muscles need time to adjust to the load placed on them during exercise. Before recovering the gym or beginning a training session, please take a few minutes to prepare the body for more intense activity, for example, a slow walk.



2. The sauna or bath immediately after class. Temperature saunas and hot tubs can be detrimental to the body, the temperature of which is already raised, and blood vessels expanded in a process of intensive training. On the contrary, after a workout, the body needs to get rid of heat, to bring the heart rate to normal and restore normal blood flow to the organs. High temperature hot baths and baths can cause dizziness, fatigue, nausea, or worse, thermal fatigue, can cause a stroke or heart attack. Instead of a hot bath take a cold shower to restore a normal heartbeat. Only after some rest and normalize heart rhythm, you can take a hot bath or go in the bath or sauna.



3. Holding your breath when lifting weights. Breath in the process of lifting weights significantly increases blood pressure that causes dizziness, nausea, hernia, heart attack or stroke. In order to avoid creating high internal pressure, inhale and exhale on each phase of the exercise and breathe naturally while performing cardiovascular exercises.



4. Disregard medical examination before beginning an exercise program. If you want to achieve maximum effect with minimum risk to health, a full medical examination is never a bad thing - especially if you are older than 45 years or belong to one of the risk groups (Smoking, hypertension, high cholesterol levels in the blood, genetic predisposition to disease, obesity and sedentary lifestyle). If you have two of the above criteria, you are in danger of heart disease, diabetes or stroke. Although fitness is the best medicine for your condition, fitness class without a specific program and a doctor's consultation will cause more harm than benefit.


5. Too intense exercise.

The constant acceleration of the cardiac rhythm to the maximum limits during exercise exerts excessive and completely unnecessary - the workload of the heart and lungs. When your heart rate close to the maximum the maximum, increases the likelihood of violations of the rhythms of the heart. You do not need so much to burden the heart, to strengthen the heart muscle or burn fat. If you have some health problems, try to keep your heart rate was 65 - 85% of maximum heart rate.



6. Use weight on hands while walking or during aerobics. Many of the principles of fitness indicate that the use of additional weight on the hands during the execution of a complex aerobic exercise step aerobics slightly increases the power consumption or muscle strength (if it increases at all). But the probability of injury to the shoulder joint, if the weight quickly move in motion. Trainers recommend the use of additional weight when performing strength exercises that allow you to adjust the speed. In addition to a shoulder injury, the weight on the hands increases the heart rate and can lead to cardiovascular complications in physically unprepared people.



7. Listening to music on headphones when playing on the street. The rhythm of your favorite music or plot intricacies last audiobooks, of course, will not let you get bored, but in this case, reduced attention, which increases the risk of injury or collision with foreign objects (especially when crossing the road). In addition, studies have shown that although the music or audio entertainment help to extend your workout, the intensity degrades.



8. The lack of attention to your own body. Abnormal heart rhythm, pain, pressure in the chest, dizziness, nausea, prolonged fatigue or insomnia after intense workouts are the signs of overexertion that can lead to a heart attack or injury. Take these tips body and slow the pace of the workout or reduce the number of exercises. It is also desirable to know the opinion of a professional medical doctor about your condition, if you notice any of the major signs of disorders of cardiac function during exercise. If the symptoms persist during or after the training, contact your doctor.8






Source:

Woman Health
















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