fitness
5 Exercise Habits That Can Kill You Before You’re 50
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Sport is fundamentally healthy, but if we train incorrectly, it can damage our body. An expert reveals which common habits can have serious consequences for us.
Exercise and sport have numerous positive effects on our health. Both the physical and the psychological – if you want to separate the two from each other at all. However, as with most positive things, exercise can have unwanted and negative effects on us, especially when we form bad habits. In an interview with the online portal “Eat this, not that!”, the certified fitness trainer Kate Meier said. typical training mistakes which, once incorporated into our sports routine, can result in lasting injuries and signs of wear and tear after just a few years.
Fitness Expert Reveals: Exercise Habits That Can Kill You Before You’re 50
1. You exercise too often, too much.
What was it like: the dose makes the poison? In any case, daily, intensive sports units turn something actually healthy into something harmful. After heavy use, our muscles and bones need time to regenerate. Especially after a strenuous workout, it can take more than 24 hours before the trained parts of our musculoskeletal system are fit again. Kate Meier thinks even two days of sports breaks per week are not enough: according to her, three to four training sessions per week are sufficient and healthier than five or more.
2. You always train the same way.
Designing each training session according to the same pattern increases the risk of wear and tear on the trained areas and can also lead to an imbalance in our musculoskeletal system, which promotes injuries – in everyday life or during sports. Kate Meier recommends making slight changes to your workout routine every few weeks and trying a whole new type of workout every once in a while. For example, if you train primarily on machines or with weights, you can not only change your exercises every two months, but also try out units with your own body weight or aerobics from time to time.
3. You become obsessed with certain goals.
Whether it’s the so-called loading on weights, or the longer distances or the faster pace of running, there’s something incredibly tempting about focusing on certain metrics in exercise and striving to improve them. However, according to Kate Meier, this is not a healthy way to approach training. On the one hand, we run the risk of being less careful and doing exercises incorrectly. On the other hand, it in turn tempts us to train too much and to do more and more – and to ignore our daily form, which makes continuous improvement practically impossible due to its fluctuations. Once we’ve found a healthy form and routine that we can use every day, there’s nothing wrong with sticking with it and keeping our level plain and simple.
4. You ignore pain until you can’t anymore.
Pain during or after exercise is a warning signal from our body. There is a high probability that they show us that we are doing something wrong or overloading. Even sore muscles, which are normal and mostly harmless when starting out or changing the type of training, are the result of a form of muscle injury and a reminder from our body to give the affected area time to regenerate. In the case of pain, especially if it keeps coming back or doesn’t go away after a few days’ break, Kate Meier advises you to see an expert and not to continue training on your own.
5. You limit yourself to endurance training.
Endurance sports are great for our hearts and make us happy. But no healthy sports routine can only consist of endurance sports – certainly not of the same thing over and over again. Although we can train many muscle groups when swimming, for example, and avoid overloading certain parts relatively well, the low-impact sport does almost nothing for our bones. On the other hand, when running, which after all gives our bones impulses and can thus prevent a reduction in bone density, we only use a few parts of the body and generally train more one-sidedly. In this respect, Kate Meier advises mixing or combining endurance sports and strength exercises in our training plan.
Admittedly, those who train to win competitions or to achieve or maintain a certain ideal of beauty may find it difficult to accept the expert’s recommendations. But if you primarily enjoy sport and want to be healthy, fit and flexible for as long as possible, you may be able to pay more attention to the points mentioned in the future.
Source used: eatthis.com