Fitness often spurs the idea that there isn’t a wrong way to workout, which is extremely misleading. Exercise should be thought of methodically and proper precautions should be established to prevent injury. The obesity rate in American adults has grown to a whopping 35% over the course of the past three years. While some people look to exercise as a solution and others as a means to perpetuate their good health, it is a possibility that either may overlook minor details that could result in major pain.
Over 80% of all adults experience back pain at some point in their life for different reasons, one of which can be due to the exercise routine followed. Fortunately, a workout routine can be controlled to help avoid self-harm. In order to maintain a healthy body, there are steps that should be followed such as stretching, setting physical limitations and avoiding strenuous activity.
The Importance of Stretching
All too often people go to the gym and jump straight into a routine without stretching, which can cause a number of issues. To begin with, you will feel tired sooner, affecting your exercise productivity. Also, tight muscles are less capable of performing the necessary skills to workout. Stretching allows you to be limber and will dramatically decrease the chance of injury. A full body stretch can be achieved in as little as 10 minutes and is well worth the time.
Stretching and Weight Lifting Techniques
Lower back pain or lumbar pain can be caused by a number of improper stretching techniques. Setting physical limitations will determine what you can handle without inflicting pain. Strengthening exercises help build muscle to support your back and spine, allowing your body to endure harder workouts. Although lifting weights helps strengthen these muscles, the way weights are lifted makes all the difference. When lifting, be sure to use good posture and avoid using your back to assist with the push. Using your body strength as opposed to relying on your back will break down your existing muscle and replace it with stronger muscle. This type of lifting is healthy and will ultimately lead to a better workout in the future while substantially decreasing the risk of lumbar pain.
Using the Treadmill Correctly
Another common workout mistake occurs on the treadmill. Cardio is a proven method to speed up your heart rate and, in turn, burn more calories. Walking or running on the treadmill may seem like a task that requires little to no thought, but the stance in which you operate on the machine is pertinent. Use your better judgment to determine whether the brisk walk or run is too strenuous. If you find yourself lagging behind and clutching the hand rails, chances are you’re over exerting yourself. Set the pace according to your comfort zone and avoid treading high inclines to minimize occurrences of lower back pain.
The intent behind a workout routine is to increase your quality of health. Keep these tips in mind before performing any activity that may actually be more harmful than advantageous to your body.
Mercedes Potter is a part of an elite team of writers who have contributed to hundreds of blogs and news sites. She has expertise in regards to fitness and the proper ways to exercise your body. Follow her @CedesPotter.