Fitness - the best medicine, regardless of your age, fitness level or goals. However, fitness can be dangerous if you do not take care about how to avoid some common mistakes and take the necessary precautions. Getting to the gym, you should have a clear plan for training and to identify employment goals, otherwise you face fatigue, frustration, injury or even death (although the latter happens very rarely). It does not fit into your plans for this summer, is not it?
If you want to maximize the effect of fitness and look your best this summer, you need serious motivation and accurate information. So, try to avoid these 7 deadly sins of fitness:
Performing too much exercise for a very short period of time quickly leads to an acceleration of the heart rate and creates a risk of injury untrained muscles and joints. Rapid heartbeat at the beginning of a class may cause mild head bolt, nausea, dizziness, fainting or even a heart attack or stroke. Muscles need time to adapt to the load assigned to them during training. Before you recover the gym or start training, select a few minutes out to prepare the body for more intense activity, such as slow walk on foot.
A visit to the sauna or taking a bath immediately after the occupation
The temperature of saunas, baths and hot baths can have detrimental effects on the body, the temperature of which is already risen, and blood vessels are widened in the course of intensive training. On the contrary, after training the body to get rid of the heat, to bring the heart rate back to normal and restore normal blood flow to the organs. High temperature hot tubs and saunas may cause dizziness, fatigue, nausea, or, even worse, heat exhaustion, trigger a stroke or heart attack. Instead of a hot bath take a cold shower to restore a normal heartbeat. Only after the rest and normalization of heart rate, you can take a hot bath or go to the bath
Sauna and health: the benefits and harms of bath procedures
Holding your breath while lifting weights
Holding your breath while lifting weights substantially raises blood pressure, causing dizziness, nausea, hernia, heart attack or stroke. To avoid creating a high internal pressure, inhale and exhale on each phase of the exercise and breathe naturally when performing cardiovascular exercise.
Ignoring medical examination before starting an exercise program
If you want to achieve maximum effect with minimum risk to health, full medical examination it never hurts - especially if you are older than 45 years or are in one of the risk groups (smoking, hypertension
Hypertension - dangerous consequences
High blood cholesterol, genetic predisposition to disease, obesity and a sedentary lifestyle). If you do, there are two of the above criteria, you are in danger of developing heart disease, diabetes or stroke
Stroke - a serious brain injury
. Although fitness - the best medicine for your condition, no specific fitness program and pre-advice of a doctor can cause more harm than benefit.
Too intensive training
Constant acceleration heart rate up to the maximum limits during exercise is excessive - and completely unjustified - the load on the heart and lungs. When the heart rate is approaching the maximum allowed, it increases the likelihood of cardiac rhythm disorders. You do not need to burden the heart so much to strengthen the heart muscle and burn fat. If you do not have any particular health problems, try to keep the heart rate was 65 - 85% of maximum heart rate.
Using the weight on hands when walking or during an aerobics
Many of the principles of fitness indicate that the use of extra weight on the hands during the performance of a complex of aerobic exercise step aerobics slightly increases power consumption, or muscle strength (increases if at all). But increasing the risk of injury of the shoulder joint, if the weight quickly move in motion. Coaches recommend the use of extra weight when performing strength exercises that allow you to adjust the speed. In addition to a shoulder injury at the hands of the weight increases the heart rate and can lead to cardiovascular complications in physically untrained people.
Listening to music on headphones when playing in the street
The rhythm of your favorite music or audio books last plot twists, certainly 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 to help extend the training, the intensity of training at the same drops.
Inattention to your body
Abnormal heart rhythm, pain, chest pressure, dizziness
Dizziness - if the ground is slipping from under his feet
, Nausea, fatigue or insomnia long after intense workouts - are signs of over-voltage, which can lead to heart attack or injury. Listen to these prompts the body and slow down your pace or reduce the amount of exercise. It is also desirable to know the opinion of a professional doctor about your condition if you notice at any of the major signs of disorders of the heart during exercise. If the symptoms persist during or after exercise, consult your doctor.