Entering a gym or start training at home or outside, many of you are not aware of the potential dangers of exercise. They are not limited to the risk of injury if you make a technical exercise incorrectly. In the absence of recovery methods individually adapted or improved can also create health problems. Discover how and why training can be dangerous to your health and how to protect yourself.
Injury caused by improper technique
The main cause of injury was bad execution of the exercises. Technique is often affected by the use of too much weight (and thus the risk is double). But my observation is that the exercises are performed incorrectly due to ignorance. Normal - no one is born researcher and the sooner you realize that you cannot see once a year and immediately repeat with perfect technique (unless you have a lot of experience and expertise) the better for your health .
Especially dangerous are the exercises without lumbar spine or engage - squats with weights, squat, exercise and posture of the flexed position and. The other is not to be safe, but the risk is lower. So whenever you make a year for the first time, ask the instructor to show and explain the proper technique. Watch various videos (including the archives of the site "Training 2011" and "Preparing for 2012" series) and analyze technique. Then, start with the slower and lighter weight, while the main movement. Maybe you can make videos while you're exercising to see how the side doing the exercises.
Once you have learned a bad year, develop as a stereotype of behavior and then it will be very difficult to unlearn the wrong model and learned the right. Even if you do not hurt yourself "one shot" poor execution (except that the effect of exercise is less) can tear the muscles, tendons, joints and ligaments. This can eventually progress to chronic inflammation (tendonitis, bursitis, pediatric) wear of the cartilage (osteoarthritis) exocytosis and others.
Trauma due to excess weight
The most serious injuries are also using heavy weights. But other parts will not optimal results, you use relatively heavy weights. How to know when an optimal weight and when too?
First, your technical performance in severe series should in no way be distinguished from the performance of your lighter (as it is true, of course). Even if your technique is perfect if you lose your mind-muscle connection, create moments of inertia or the feeling that sometimes you have no control over the weight or the effort to keep a good technique, then surely the load is too large. Shrink necessarily because the trauma is available in a split second when you least expect it and you will not have time to react.
Injury / health problems due to poor heat
A Warming up prepares the body for the activity to come. Pulse accelerated, so the cardiovascular system to meet the increased demands of the body for energy and oxygen. Activates the sympathetic nervous system, which contributes to a better flow of nerve impulses to muscles. The endocrine system also increases the production of certain hormones needed, etc.
There is much debate about the best way to heat - light cardio, stretching, rotation and removal of all aspects of the hands and feet, etc.. You can spend half an hour to warm up this way, but if you miss an important point of heat, it can be traumatic. This should be an exercise that will take place, but with less intensity / severity. If this is the first drive in the series of heating should be at least 2-3 with gradually increasing severity. For example, with weight, you need to do squats with your body weight, then 2-3 sets with lever and gradually increase the weight. If exercise is not the first in the program, but the same muscles from different angles commitment, however, must also have at least one set of heating. However, it can be done with low-intensity exercise and body weight.
In cardio workout should also warm up with a weak pulse, especially if you go with cardio intervals. I have several times witnessed beginner get on track and immediately began to flee their maximum capacity. The pulse rate rose sharply to a peak and combined with being overweight is very dangerous because it can cause heart problems.
Trauma due to a technical malfunction of the equipment
It is not uncommon and trauma due to their poor technical condition of the equipment. Most often seen to break the string pulleys. Breaking the horizontal rope pulley trainee make a balloon and stopped in the neighboring unit, breaking the vertical rope pulley another almost split his head. So always look out for one device while apparent technical fault before use. This does not ensure a similar incident, but at least it reduces the risk.
Injuries due to negligence (or training partner)
For the longest time spent in the gym I can give many examples of this ...
Train set two dumbbells 30 pounds on the bench next to him between two series. While talking on the phone, a dumbbell rolled and fell on his leg, wearing a slipper ... several conclusions: 1) the bench is no place to put dumbbells, 2) flip-flops are inappropriate fitness clothing (sneaker save him, but at least it would reduce the "damage", and 3) the room was not place for phone calls.
Otherwise, after lifting heavy machine series Smith, very fast to catch lever hooks that do not have ... happiness as suicide saved limiters Smith Machine, which was put in place. There are two conclusions: 1) Always use caution when machine connection Smith hooks, 2) always use stops at the required level.
Other while talking on the phone went too close to the doctor who performed the dumbbell side ... and triggered a broken tooth (do you still think the room is a place for phone calls).
Incidents occur and cardio machines, mainly the way. Several times I've seen "ejected" people of the band ... What are you doing cardio and you're bored, does not mean that you should be careful and concentrated.
Personally, I have about 17-18 years of training, I've never had injuries due to poor technique or undue burden, but twice I became a "victim" of these incidents. The first time I had the audacity to look at who comes in the room while carrying heavy duty trapeze ... and then two weeks "wry neck." The bottom line: always look straight ahead while performing exercises (especially if a trapezoid). The second time, I was injured by a training partner who was distracted while I had to help my bench fault ... Trauma in Korakya akromialnata it is processed a year and a half. The conclusion: it can help someone in a series is a big responsibility, this guy has literally given their health, be more concentrated.
Health problems due to non-compliance with various health problems
What does that mean? Means that the health problems of a different nature impose certain limitations on the performance of the year and the use of high intensity. And if not, exacerbate the problem and create another. For example, if you have a spinal or other neurological problems herniated disc, you should not perform exercises without lumbar support or standing with heavy weights, avoid twist drills, running, jumping, and more.
In the curved spine (scoliosis plus / tight lumbar lordships, distortion, flat back, etc.) exercises and training methods must be consistent with the characteristic curvature and muscle imbalance, or training instead of contributing to worse.
In various cardiovascular problems (hypertension, tachycardia, heart failure) should essentially be to consult a specialist, and training should not be given a very high pulse rate.
Any health problem you have is required to consult a specialist, who will prepare a program tailored to the situation and familiarize yourself with the cons-indications training.
Health problems due to improper methods of training and overtraining
Training methodology is a combination of: Weekly frequency of different workouts and exercises specific to their sequence numbers of exercises, sets and reps, tempo performance, vacation, volume, intensity, duration and the density of the formation (the parameters of the burden of training) and others.
The methodology must be consistent with the objectives of training in your room, body type, recovery options, etc.. The measurement error is to copy the program and methods of professional or follow a program from the Internet or a magazine without him through the prism of their individuality. How can worsen your condition?
Submit a greater physical effort that with which your body can attack sooner or later leads to overtraining. The hyper drive condition can range from mild discomfort to severe conditions, including tachycardia, irritability, insomnia, loss of appetite, a breakdown in the immune system (often disease and susceptibility to infection by the virus). The solution is to learn how many loads can restore optimum and keep track of the symptoms of overtraining.
Overtraining can be both for the whole body, and locally on a particular body part, which is not expressed by the above symptoms. Decide, for example, your biceps are lagging behind and begin to exercise more often and more intensely (and particular professional you read to do so without being reported internship his recovery, drugs ...).
If you have recovered from the previous workout the next time you need to be a little more powerful and / or sustainable. This means more repeat of the same weight, more weight, lower heart rate at the same level of cardio exercise (or even higher charge rate). And whenever you feel the first signs of congestion and worsen your accomplishments. Give yourself 2-3 days off.
Health problems due to inadequate intake of essential ingredients
The essential ingredients are those that the body cannot produce by others, and should be fed in sufficient quantities of food (and possibly benefits), that are essential for the body and their absence can create various problems health. The essential ingredients are essential amino acids, vitamins, minerals, essential fatty acids and water.
Training increases your cells you need these ingredients if you do not provide accelerate cellular aging can disrupt the hormonal balance of the body to create a mineral deficiency, hypovitaminose, spell the immune system to improve the inflammation after exercise, etc.
Therefore, the provision of sufficient essential elements should be your priority, especially when you exercise. For example, if your goal is to lose a few pounds by the sport, the power supply must conform to the current year. Even with a reduced calorie intake, it should provide as essential ingredients in sufficient quantities. So if your diet is not rich enough for them before turning on different weight loss supplements should be added amino / protein powder acids, vitamins, minerals and fatty acids. And drink enough water.
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