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3 Biggest Workout Mistakes Gym Goers Make in January

3 Biggest Workout Mistakes Gym Goers Make in January
(Copyright DPC)

By    |   Monday, 15 January 2018 01:15 PM

More than half of all middle-aged Americans who start an exercise program every January drop out within six months, according to the International Journal of Sports and Exercise Physiology.

Those most likely to stick to their fitness commitments are husbands and wives who make a joint commitment to work out, and those who take part in group exercise classes, spinning, boot camps, runner’s and bicycle clubs.

The findings suggest having a workout buddy can help you stay with your program. But it’s also important to know that, without support and proper instruction, suddenly embarking upon an exercise program can actually be dangerous to your health, say experts.

According to Dr. Leon Popovitz — a top-rated orthopedic surgeon at New York Bone & Joint Specialists, a New York-based orthopedic specialty clinic — we need to be mindful before jumping into the gym.

“The most recent data reported says that more than 50,000 exercisers landed in the ER after run-ins with workout equipment, including flying off treadmills, getting snapped in the face by resistance bands, dropping heavy weights on their toes, etc., “ he tells Newsmax Health.

“In addition, injuries caused by exercise and exercise equipment increased almost 45 percent between 2007 and 2010. Moreover, injuries can be insidious, as seen in shoulder tears where symptoms do not present themselves until a week after the actually injury.”

Improper and inappropriate exercise can even be deadly.

Dr. Anthony Abbott — an internationally known exercise physiologist and educator who is also the president and founder of the Fitness Institute International Inc. — tells Newsmax Health that everyone should get properly screened prior to starting an exercise program to prevent injuries and possible cardiovascular complications.

“It is most unfortunate that when individuals join a fitness facility they rarely receive safe and effective instruction,” he says. “As an exercise physiologist I am frequently retained as an expert witness in injury and death case.

“I am currently involved in my 35th death case, and these litigations just represent the tip of the iceberg when it comes to serious injuries and complications occurring within gym facilities.”

To avoid becoming a statistic, make sure you are screened by your healthcare provider before starting an exercise program and enlist the help of a personal trainer when you do set foot into a fitness facility the first time. You are more likely to stick with your program and less likely to become injured.

Popovitz adds some expert recommendations to safely approach the top three exercises that tend to cause more harm than good in the gym.

Aim for balance for a better back. When executed properly, the overhead standing lift or press exercise distributes weight evenly across the shoulders and spine and is great for shoulder toning. But many people add too much weight to the bar which causes them to hold the bar slightly in front of the body. When this happens, the weight distribution is altered and can place a tremendous amount of force on the spine, especially the lower back.

Lighten up on leg day. When you perform weighted leg extensions on designated “leg days” don’t try to overdo the weight and repetitions. “Unfortunately most people feel that they will get more strength in their quadriceps muscles if they go heavy but the opposite is true,” says Popovitz. “Too much weight and too many reps can lead to inflammation of the cartilage behind the kneecap. This inflammation results in pain known as patella-femoral pain which makes it difficult to walk, stand from a seated position or kneel.”

Avoid treadmill hazards for healthier hips. There’s a reason the most commonly over-utilized machine in the gym is nicknamed the dreadmill. For many people, jogging or running on a treadmill causes them to change their gait to compensate for the narrow path or fast pace of the treadmill. When the gait is altered, your iliotibial or IT band that runs along the outside of your leg and your hip flexors can become strained due to muscle imbalances in the hip. This excessive strain can cause inflammation of the joints in the hip as well as tendonitis and bursitis. “Work up to your desired speed over the course of at least a few days and practice correct form when you run,” advises Popovitz.

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Millions of Americans start an exercise program every January and many experience serious injuries by pushing themselves too hard too soon. Here’s how to safely get into a workout program, and stick to it.
workout, mistake, exercise
Monday, 15 January 2018 01:15 PM
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