Contents:
- Medical Video: 10 Exercises All Men Should AVOID!
- The cause of injury in a gym that you may never realize
- 1. Lifting the weight is too heavy
- 2. Doing the same thing over and over again
- 3. Skip heating
- 4. Incorrect techniques and movements
- 5. Lack of rest
Medical Video: 10 Exercises All Men Should AVOID!
Gym is a choice for many people to exercise. The reason is, the gym offers so many sports facilities and tools that you can try to achieve your dream of having an ideal body shape. The gym is also armed with a team of personal trainers who are experts in their fields to help you achieve that dream. But make no mistake. Exercising in the gym can be a host for your body's health if you do it wrong. Some exercise habits in the gym without realizing it can put you at risk of greater injury.What are the most common causes of injuries at the gym?
The cause of injury in a gym that you may never realize
1. Lifting the weight is too heavy
Maybe you want to rush to add weight to be able to form arm muscles faster. But lift weights which is too heavy outside the body's tolerance limits can cause the muscles to tighten or even tear, to injure the back, shoulders, shoulders and knees. Iron loads that are too heavy also risk you to involuntarily swing the load onto the floor, rather than being dropped slowly, so that you canlose balance control or even trip you. Finally, besides reducing the effectiveness of this exercise it can also cause injury.
According to the guidelines for training muscle strength from the American College of Sports Medicine, you should lift weights that weigh approximately60 to 70 percent of the heaviest burdenwhich you can still lift in one lift. For example you can liftdumbbellweighing 6 kilograms (kg) in one hand without losing balance. While the 9 kg load is too heavy for you to lift. Well, count 60 or 70 percent of 6 kg. Because 60 percent of 6 kg is 3.6 kg and 70 percent of 6 kg is 4.2 kg, you can lift the load in one hand weighing 3.6 to 4.2 kg.
If you have trouble calculating with a formula or want to try it yourself, there are ways you can do it. We recommend that you choose a weight that you can lift as many as eight to twelve repetitions without feeling shocked or tired.
2. Doing the same thing over and over again
Doing the same routine in the gym for months or even years means that you suppress the same muscles, joints and connective tissue every time you exercise. It can also cause excessive injury, fatigue, and boredom. There are a few simple things you can do to avoid excessive injury, including:
- Try combining different types of exercises. For example, combine running on a treadmill (aerobic exercise) with a bench press or a variation of plank (resistance training). Use different body muscles and movements.
- Change your routine. Try changing your training schedule, trying new movements, or changing your training method.
- Try something completely different. If you usually do a lot of cardio, try adding yoga or pilates to the exercise. Your body will be stronger in different ways and can protect you from injury.
3. Skip heating
If you are short on time, you might miss the warm-up and immediately start your training. Actually warming up is one of the most important parts of your exercise routine because warming up or light movements before starting exercise can increase heart rate gradually, increase oxygen to the body and increase blood flow to the muscles. Not only that, heating also makes your exercise more comfortable and prevents injuries by increasing muscle elasticity.
Always take five to ten extra minutes before exercising and warm up with a little light cardio. Start at an easy pace and increase the intensity gradually until you exercise with a higher intensity. Your body will not feel comfortable, but your practice will feel better.
4. Incorrect techniques and movements
Bad techniques will not only interfere with your practice, but can also harm your body. A method that incorrectly operates a device or starts an exercise with the wrong posture can cause injury. For example:
- Tighten the knee. When doing squat, keep your knees behind your toes. Push the knee forward to put pressure on the joint and can cause injury. To avoid this, learn the right squat body shape or practice with a professional.
- Bend your back. When bending to exercise, keep your back flat or slightly curved to protect your back from injury. To make it easier, bend your knees or wake up until you can keep your back flat.
- Focus on speed. Another problem is when you swing weight or use your body to help you lose weight. Sometimes you do this without realizing it. Try to see yourself in the mirror to make sure you use muscle instead of speed.
In general, doing good techniques ensures that you get the most out of each exercise.
5. Lack of rest
If you are committed to practicing fitness, then you must start a similar commitment to a better lifestyle change, including one about adequate rest. You are not required to sleep at least eight hours a day like a child, but rather to improve the quality of sleep, so getting up becomes more excited.
All the sweat and fat that is wasted during regular exercise sessions at the gym will be wasted if you don't get enough rest. Exercising too hard can cause muscle injury, because you don't give the muscle cells time to recover and rebuild. False, excessive exercise can also cause death.
