Fitness: 5 Deadly Sins
The exercises have proved an important factor in good health, regardless of age and level of exertion. However, they could easily prove to be not useful and dangerous, if not avoid some common mistakes, miss, dosage and not taking appropriate precautions. Any congestion or failure to comply with the momentary opportunities can lead not only to physical trauma, but also to emotional imbalance – a feeling of exhaustion and frustration. If you want to optimize your workouts and look at the best possible way, it is imperative to find the best combination of motivation and ability. What may be called the seven deadly sins of inexperienced, but this really keen on using the gym for his good health …
1. Omission of warming up
Abrupt load with several exercises will greatly accelerate the heart rate and put unprepared muscles and joints of the high risk of injuries. With beginners rapid increase in heart rate may cause dizziness, nausea, fatigue and in extreme cases even heart failure and stroke. Muscles need time to adapt to the requirements of their efforts during the exercises. Prior to target weights in the gym or to regular cardio workouts, take a few minutes to gradually prepare your body for more serious activity – such as a walk along the path.
2. To jump in the sauna or hot tub immediately after training
Temperature they can be harmful to the body, which has been heated and the resulting blood vessels are expanded. The body needs cooling to cause heart rhythm back to normal, and to restore normal blood flow to organs. Higher degrees in the sauna and hot tub can cause dizziness, fatigue, nausea or worse – from heat exhaustion, heart failure or stroke. Instead, try a cold shower or give your time to succeed in heart rate to slow to normal before using the sauna or Jacuzzi.
3. To hold their breath while raise charges
Retention of breath, known in medicine as in weightlifting increases blood pressure dramatically, leading to dizziness, nausea, hernia, heart failure or stroke. To avoid creating high internal pressures, inhale and exhale with each phase of the exercise and breathe normally during cardiovascular exercises.
4. Not comply with the stresses of their physical condition
Clearly, everyone wants to get maximum benefit from your workout with the least risk. But it must be weighed in advance – depending on a number of important factors – such as whether you are over 45 years do you have high blood pressure, high cholesterol and overweight, you smoke. If two of these criteria, the answer is “Yes”, believing that you are in the group with increased risk of heart failure, diabetes and stroke. The exercises are really the best thing you can take to improve their condition, but to start training without proper instructions from the instructor will cause more harm than bring benefits.
5. To practice over a certain level of your heart rhythm
Continued loading of the heart beat to its maximum limits unnecessarily stressful heart and lungs. When the pace is near its maximum range, occurs more likely to malfunction. No need to load so my heart to strengthen it or to burn more fat. Even if you are healthy, the recommended range is 55-85% of maximum heart rate.
