There are some common errors that people make when working out, each of which can cause harm and injury that could interrupt the fitness routine and prevent you from getting the results you want.
Too much too soon. A common mistake is working out too hard too soon. When beginning a fitness routine, gradual increases in intensity and volume are needed to allow the body to respond to the workload. When a person has been sedentary, even a small workload is a stimulus for change. Working out too hard too soon will only lead to overtraining, and possibly injury to joints, muscles and connective tissue.
Breathing. Holding your breath while performing a repetition during an exercise can lead to a sharp increase and then drop in blood pressure that could cause you to pass out. It is recommended to have a rhythmic breathing pattern, and exhale on the exertion phase.
Working through pain. This is more common with runners than weight lifters as nagging aches and pains are thought to just be a normal part of the training process. There is a difference between general muscles soreness and the development of an overuse injury. Sharp pains along joint lines, consistent burning in the muscle and connective tissue and stinging pain that feels like it comes from within the bone are common signs that an overuse injury is present. General muscle soreness still needs to be addressed through stretching and proper rest and recovery as well.
Knee bending exercises. The most common mistake that is made in leg exercises is allowing the knees to move forward over the toes when bending. This is common during lunges, squats, and leg presses. The sharp angle that forms when the knee moves forward over the toes created stress in the knee joint which can lead to joint pain. The heels should be flat and knees over the ankle joint. This will give you better leverage to lift more weight and will decrease the pressure in the knee joint.
Lat pulldown behind the neck. This exercise is commonly performed by pulling the bar behind the neck. When this happens, it can lead to shoulder stress, nerve impingement and as you pull the bar behind the neck, your head naturally protrudes forward making it more difficult to breathe naturally. For optimum work delivered to the lat muscles of the back, pull the bar to the top of the chest and squeeze the back muscles at the bottom of the movement.
Whether your goals are weight loss, athletic performance or building lean muscles tissue, following these guidelines and learning how to train safe and smart will optimize the results you can achieve and decrease the risk of setback from injury.