Common Exercise Mistakes
Dr Imtiaz Ahmed |
Mar 12, 2022 5:19:09 p.m.
We all know that exercise is good for your health. But are we doing it right?
Exercise doesn’t mean lifting weights, swimming, biking, or running for hours or pressing on benches. It must be a carefully designed diet to meet the goal, whether it is weight loss or muscle building.
Technique is important, and we might be surprised to know that we don’t do things the right way all the time.
One of the most common forms of exercise is strength training. If not done properly, it runs the risk of harming the body.
It is advisable to start with a weight that can be lifted comfortably, using the full range of motion in the applicable joints, inhaling while lifting and exhaling while putting it down, all should be practiced.
It is also advisable to avoid exercising the same muscle with weightlifting for two consecutive days. Instead, all major muscles can be exercised in one session or two or three times a week.
Running is a popular exercise. One phenomenon that can occur while running is heel strike, which means that the heels are the first part of the foot that hits the ground.
This can cause damage to the ankles, hips and knees. So it’s best to try to land on the midfoot. Also, hitting your feet below the hip while running is a good way to avoid putting pressure on your foot and leg joints.
These days, many people prefer commercial grinders for running exercises. When running on the mill, do not hold on to the handrails and avoid leaning too far forward. Jumping off the mill before it comes to a complete stop is also not good practice,
Next comes the bike. It is a good exercise, as long as the saddle is adjusted to the size of the cyclist. Ideally, the saddle should be in line with the hip when the rider is standing.
In a seated position, the leg should be straight with a slight bend in the knee, making the pedals the lowest point. This will help reduce the risk of thigh, hip or knee injuries.
The handlebars should also be a few centimeters lower than the saddle. The arms must be fully extended to hold it in order to prevent the risk of back pain.
Stomach crunches are easy to do. But poor posture ruins the benefits. Tuck your chin into your chest, too high off the floor are all common mistakes.
The correct way to do this is to raise your shoulders three inches off the floor and ensure adequate space between your neck and chest while squatting.
It is imperative to do the crunch in a controlled manner to reap the benefits. Doing it 10 times correctly is better than doing it 100 times worse.
In the gym, many people use the leg press which strengthens the thighs and hips. Keep in mind that poor posture is common during the leg press.
To be correct, the legs should be at 90 degrees at the starting point, then straighten by slowly pushing through the heels without looking at the knees at the top. The head should be pressed against the support at all times, giving a natural curve to the back.
These are the basics you need to remember while exercising – always do the warm-up, avoid rushing through the process, and keep the pain in mind. If there is pain, stop.
Dr. Imtiaz Ahmed completed his MBBS from Dhaka Medical College.