We list 5 facts about dealing with exercise-related pain, and what causes it in the first place.
With lifestyle diseases and obesity affecting more and more people every day, there is increased awareness of the benefits of exercise to lose weight. Most people join the gym in their quest for the perfect body. But those who go to the gym must be aware of 5 basic facts that can keep them free of injuries and pain. 1 Stretching is a must. Don’t just change into your gym gear and jump on the treadmill. You must put in at least 10 minutes of stretching and warm-up exercises to get your body fired up for exercise. Starting exercise without adequately warming up can shock the joints and muscles, and lead to injuries. Similarly, take the time to gently stretch the body after finishing your exercise. Deal with it: Do spot jogging, skipping, and full body stretches for about 10 minutes to work up a light sweat before you start working out. 2 Understand how weight training works. It is important to understand how strength training works to make your body fitter. The more weight you lift, the harder your muscles work. They undergo minute tears – these are healed in a day or two, but they cause some amount of soreness. While rebuilding the muscle, the body burns a lot of fat. Thus, your body becomes leaner and lighter. But for every session of weight training, you require one session of light cardio – lifting weights every day can lead to ligament and tendon tears. Deal with it: If you want to do strength training every day, target a different body part daily. This way, the overworked body part can get some rest till you exercise it again. 3 Too much cardio is detrimental. A lot of people wish to lose weight and inches. So they do a lot of cardio exercises, hoping for quicker fat loss. While this may show results in the initial days, the fat burning rate soon plateaus as the muscles fight desperately to retain their last reserves of fat. Increasing the amount of cardio you do at this time is not helpful at all – rather, it will cause more fatigue and injuries, while providing scant fat-burning benefits. Deal with it: Intersperse cardio with weight training. It might seem surprising, but weight training burns fat much faster than cardio exercises do! 4 Leave a day to rest. You might be tempted to go to the gym every single day of the week. Regular gymmers admit that they feel lethargic when they don’t put in their one hour of exercise daily. But your body needs time to rest and recover from the week’s exercise. In fact, fitness trainers also suggest exercising not more than five times a week, and not more than four times if the exercise level is intense. Deal with it: On your day of rest, get a body massage and make use of the gym’s sauna facilities to cleanse your skin and relax your body. 5 Keep pain relief cream in your bag. You might misjudge a particular exercise and end up straining a part of your body. Be sure to buy pain relief cream and keep a tube of it in your gym bag. When you experience pain or swelling, apply the cream on the affected area and stop exercising till the pain is completely gone. Deal with it: Buy a pain relief cream that works quickly and provides relief from painful swelling and soreness. Apply it and rest the painful body part till the swelling reduces and the pain is gone.
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December 2018
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