Year's resolution can cause serious damage unless you follow some simple advice.
You've made your resolutions and even consciously decided to stick to them this
year. One of the most common resolutions may actually be the one that can hurt
you the most... embarking upon a fitness regime and losing all those extra
pounds for good.
a minute. Not so fast! You better beware of some of the most common mistakes
that many people fall prey to. Too many people join the gym with the best of
intentions, but end up hurting themselves in the process.
some helpful reminders to ensure a safe and effective exercise program:
sure to warm up adequately before exercising. I know you're very busy…you
only have so much time, but a quick 3-5 minute aerobic warm-up followed by
some stretching can help reduce the chance of a serious strain or muscle
pull. A fast walk or light jog will do.
not try to lift more weight than you are actually capable of handling. Your
resolution will require some patience. Too much weight too soon will lead to
rapid and jerky movements. Then, you are only asking for trouble. Serious
damage to your joints, tendons and ligaments are not uncommon. Always
control the weight-Don't let the weight control you. Each rep should take
about 5-6 seconds to complete.
exercise too hard. Yes, you heard right! Too much and too hard is not good
for you. This could lead to over training. If that happens, then you'll most
likely stop exercising due to excessive fatigue or worse - an injury. Try to
gradually progress, rather than all at once. "Rome was not built in a
the other hand, it's also a mistake if you aren't training hard enough or
often enough. You can't expect your workouts to be a walk in the park. Try
to exercise at least 2-3 times per week. In terms of intensity and exactly
how hard YOU should work-get educated. There are lots of great books and
websites that can help get you on track. Just be sure to get the help you
need from qualified professionals.
but not least, don't forget to cool down after your workout. It is very
tempting to rush out of the gym when you're done, but adding a 3-5 minute
cool down period can calm you down, lower you heart rate to its normal
pattern and help prepare you for your next workout-hopefully in a couple of