When I was a kid, I used to weight train 6 days per week
and play soccer 7 days per week...sometimes with two games
in one night!
But that isn't a recommended schedule for anyone...not even
for a 17-year old boy. If I only knew then what I know now.
And it's not just me who has trained too much. I see people
overdoing it everyday.
Too many people get hurt by training too hard and too often
that they end up stop working out for life.
In fact, I believe there is a dark side of cardio that can
result in overuse injury and stops you from burning fat.
So while I like to see people workout harder and more
intense, it is also very important for all of us to train
conservatively and not overdo things.
If you currently do cardio or interval training 6 days per
week, I highly recommend that you cut back to 3-4 workouts
per week. If you lift weights more than 4 times per week,
there is a good chance you will get a shoulder injury from
overuse.
So be careful!
So here are 10 tips to train safe.
1) Don't do any exercise that you aren't sure how to do.
Always get personal instruction from a certified trainer.
2) Don't do anything that hurts or "doesn't feel right".
There are plenty of alternative exercises for every
movement. Just ask a certified trainer for substitutions.
3) Whenever you start a new program, use lighter weights
than normal, and do only 1 or 2 sets per exercise. You must
always expect additional soreness when starting a new
program just because of the new exercises, so don't try to
set world records in a new program right away.
4) If you need extra recovery within the workout or between
workouts, don't hesitate to take it. Safety first.
5) Use a spotter if you are training with heavy weights. If
you train alone at home, follow my recommendations in the
manual and do NOT train to failure.
6) Check your ego at the gym door and start with a beginner
or intermediate workout, even if you have been exercising
in the past. The new exercises, and new style of movements
will cause muscle soreness even from workouts you think
"look easy".
7) Don't do interval training more than 4 times per week.
Even pro athletes don't play hard everyday, so why should
we?
8] Never skip a warm-up. Use the general bodyweight warmups
and the specific warm-up sets in each workout.
9) If you want to start a workout program but think you
have an injury, get medical attention and have a
professional therapist rehabilitate your injury before
starting an exercise program.
10) Check with your doctor before starting any new exercise
or diet program. All together now, "Safety first!"
Bonus 11) If you decide to use running as your form of
interval training, make sure you have good running shoes,
always do an extra thorough warmup, and choose a safe
running surface (grass or trails rather than
pavement/concrete). If you use a treadmill, please operate
it safely.
Train hard but train safe!
----------------------------------------------------
Learn more about the Dark Side of Cardio and get a free
sample Turbulence Training workout at:
=> http://www.TurbulenceTraining.com
No comments:
Post a Comment