Respect the Rule of 10
If you want to push yourself, increase slowly: Run 10 percent farther than you did a week ago, or add 10 percent more weight than you lifted a week ago, says Dr. Rajeev Pandarinath, an assistant professor at the George Washington University or college School of Medicine & Health Sciences.
2. May Lift Above the Shoulder muscles
Our bodies aren't built to lift heavy weight over our shoulders, says Dr. Kenneth Fine of the Orthopaedic Center in Rockville. When you're positioning your arms out at a 90-degree angle from your system, the weight ought not to exceed that.
Says Great: "The irony is that shoulder presses are not important for the human being body, and many top notch athletes do not do this exercise, whereas newbie athletes often do. A great overhead press puts too much unhealthy stress on the rotator cuff. inch
3. Cross-Train
Exercising for several hours a day can be healthy, but it is best to mix the types of exercise. "Limit any particular activity to one hour a day, inches Fine says.
4. Warm-up
Light cardio exercises to loosen up your muscles, used by gentle stretching, can help prevent injuries. Extra dynamic stretching, such as walking lunges and high knees, can help be able to prepare you for high-intensity workouts such as CrossFit, Pandarinath says.
5. Listen to The Body
"We love to think we're still inside our twenties, so we train with a lot of goce and cross a series and start having glenohumeral joint and knee pain, inches says Dr. Chris Annunziata of Commonwealth Orthopaedics in Arlington.
As more works and marathons have opened up, people are "Going too quickly, " leading to injuries, says Dr. Daniel Pereles of Montgomery Orthopaedics. CrossFit and Tough Mudders, among other workouts, can lead to rotator-cuff tendinitis (from lifting weight overhead) as well as leg tendinitis and stress cracks (both from repeatedly jumping).
It's fine to concern yourself, but don't disregard your body's messages.
