Whether you're starting a new exercise regime or have always been physically active, being aware of the most common mistakes people make is important to prevent injuries and further aggravation of muscle or joint pain.
We've highlighted 5 of the most common exercise related mistakes: 1. Not Stretching Stretching before a workout is important to prevent pulling or straining your muscles. Stretching make your muscles flexible and begins the circulation of oxygen throughout your body. A pulled muscle is not only painful, but will stop you from continuing your routine for several days. 2. Overestimating Strength and Endurance Many people who begin a new exercise program make the mistake of overestimating their strength and endurance. Starting with weights that are too heavy or doing too many reps can wear your muscles down and bring on pain. Building yourself up to using heavier weights, longer reps, and lengthier cardio should be done gradually overtime to prevent injuries. 3. Doing Too Much Plan ahead and rotate which muscles you want to target each day rather than spending only a few minutes on multiple muscle groups. Spend enough time working out your target area to fully engage the muscles so you are able to properly build strength and endurance. 4. Overcompensating Life can get busy, and many people are easily derailed from their regular exercise routine. Attempting to make up for a lack of exercise with more activity than you're used to can be a strain on your body. The longer you go between exercise sessions, the more you'll have to work at building up strength and endurance again. 5. Choosing the Wrong Workout Every person has their own unique needs and goals when it comes to exercise and you should choose your impact level and routine accordingly. Whether you are recovering from an injury, muscle, or joint pain, or are trying to adopt a healthier lifestyle, seeking expert advice from a physiotherapist or personal trainer will be beneficial so you can have an individualized workout routine.
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Many people who suffer from joint pain from conditions such as arthritis, or are recovering from an injury, benefit the most from water-based exercises.
Water exercises allows you to get a full-body workout without putting stress on the joints. Both low and high impact exercises are much easier to perform in the water which supports the body’s weight, minimizing any pain that normally results. This means exercising in the water limits your risk of aggravating chronic injuries and encourages a faster recovery in combination with physiotherapy treatments. Don't be fooled by the lack of sweat produced during exercise in the water. Not only is it easier, but the added resistance actually allows you to get the most out of your exercise. A person who weighs 150lbs. can burn 272 calories in one hour. Benefits:
Adding water exercises in conjunction with regular physiotherapy treatments can increase the speed of recovery as well as decrease joint pain. Contact your local recreation centre for aquatic exercise classes that suit your needs. Many exercise-related injuries are a result of neglecting to properly warm-up your muscles prior to working out and performing a cool-down afterwards.
The primary goal of a warm-up is to loosen muscles, gradually increase the heart rate, and increase blood circulation to provide muscles with an adequate supply of oxygen. Tips for a Warm-Up:
Tips for a Cool-Down:
Tips for Stretching:
Most people find it’s hard to set aside time for an exercise regime with a busy schedule, and if there is time, you’re usually too tired to have motivation. Making small changes in your daily routine can be just as effective as going to the gym a couple times a week. Here are some simple ways to be more physically active at home, at work and at play to help you maintain good health.
At Home
At the Office
At Play
People of all ages and abilities can get important health benefits by doing regular strength training.
Benefits of strength training activities include:
Before trying a new exercise or a new exercise equipment, consult a physiotherapist or do research on how to correctly do the exercise or use the equipment. It is beneficial to consult a physiotherapist before starting any exercise routine. It is important to be aware of your current fitness level before starting any strength training program in order to avoid muscle soreness and injuries. Slowly and gradually increase reps, resistance and intensity overtime and remember to always warm up before beginning. |