Before we get started on the problems and complications that can arise with an exercise programs, let me make one quick note. Exercise is without a doubt, absolutely necessary to keeping and maintaining a healthy body.
Exercise has proven to help with all sorts of physical complications. Here is just a short list of those that can be treated with a regular exercise regimen: Diabetes 1&2, High Blood Pressure, Heart Disease, Arthritis, Breast & Colon Cancer and Thyroid problems. Regular exercise will also raise metabolism, strengthen tendons and joins, improve intelligence, fight mental disorders and the list goes on.
Now the negative effects that can arise are few, but can be serious or lead to more sever complications. First, we will list and explain each, but then show how to prevent them.
Issue 1, we all know that lifting weights can cause problems like pulled muscles, tendon rips or tears, spinal disc problems and hernias. If our bodies not used to exercises or movements with weights, it becomes very easy for us to workout inappropriately. Without knowledge or professional direction, we will tend to lift in jerky movements in order to complete a rep. By using a quick dynamic movement to complete a set of reps, the chances of serious injury become much, much greater. This is normally where a muscle or tendon is ripped or where a disc in our spine is slipped.
Injuries almost always occur when there is just too much exertion put forth or any big swinging
movements are used.
Rule #1, when it comes to exercise in general, find the proper and save technique for every exercise and follow it in exact manner. Research on the internet, get a weight lifting book or as a personal trainer for the proper instructions.
We tend to push ourselves harder then required to reach specific goals, because we think it will help us reach our goals quicker. Know this; you will get much faster results with the actual recommended weights and reps, but also with the proper technique. Master the technique in order to maximize the results. (Always keep the spine straight or in a neutral position with your level and abs slightly contracted.)
Issue 2, other complications that might arise, is the psychological and physiological effects of over-reaching or over-exertion. The psychological consist of the following: Depressions, Apathy, Low self-esteem, Poor motivation, and Sensitivity to stress. The physiological consist of the following: Chronic fatigue, Sleeplessness, Lack of hunger, Upset stomach, Joint pains, and Headaches.
By exerting to much energy in a workout or working out for too long without a day of rest, our body starts to deplete its nutrients and minerals. Without the proper rest and the proper diet our body will shut down in order to get that recuperation period. Our bodies need time to rebuild muscles. Every time we lift weights we are creating little micro tears in our muscles fibers, but only with rest and recovery can they rebuild and get stronger. This process leads to bigger and stronger muscles.
Rule #2, give yourself at least 48 hours between challenging workouts on a specific muscle group (If Upper body is worked on Monday, then the next upper body day will be Wednesday). Also, eat lots and lots of good foods like whole grains, vegetables, fruits, calcium-rich foods, and meats and beans. (Check out www.MyPyramid.Gov for a complete list of foods and ways to customize your diet.)
Number 3, a regular exercise regimen "does" actually help with issues of heart disease and high blood pressure, but on occasion, can actually do the opposite. Especially with weight lifting programs, we tend to challenge ourselves and lift real heavy weights. This heavy weight will then cause us to tighten up our abs and core in order to assist with the lift. The problem occurs when the tightening of the core causes us to hold our breath instead of continually breathing pattern. This is very bad for our heart and blood pressure. Holding our breath causes our heart to work overtime to get oxygen into our muscles, organs and brain. This in turn will raise our blood pressure for a short time, but if done continuously on a regular basis, can lead to long term damage to our heart, arteries and blood vessels. Another way we unintentionally raise our blood pressure is by gripping too tightly to the handles of weights or machines. This constricts the blood vessels in our arms, which causes the heart to work too hard.
Rule #3, remember to breath continuously, in through the nose and out through the mouth, while exercising. Use the proper grip pressure to hold onto the handle of free weights or machine weights.
Regular exercise will greatly improve our lives while helping to prevent or eliminate most complications. Just remember to always take the proper precautions and learn how to do each exercise correctly and safely. Knowing how to do something correctly will protect you from loads and loads of unnecessary pain.
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Alan Kirshner, AFPA Certified Personal Trainer
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