exercising the wrong way but will deteriorate health

exercise is good People of all ages should exercise to stay healthy. by having to exercise appropriately for yourself Exercise has many advantages. Some people exercise to change their shape. Some people exercise to reduce their risk of developing diseases such as cancer, heart disease, depression. Many people who exercise may wonder why they don't get the results they want. He was also injured because of exercise. is like this maybe because you are exercising the wrong way can stay What kind of exercise is called the wrong way? We have gathered information for each other in this article.

No warm-up, no cooldown.
Before exercising, you should warm up. Stretch for at least 5-10 minutes, depending on the type and intensity of exercise. The more intense the workout, the longer you need to warm up. Warming up before exercise helps blood vessels to dilate. and transport oxygen to the muscles better Helps the muscles to rise in temperature So it's very flexible and works at full capacity. Including a gradual increase in heart rate Helps reduce stress during exercise and help prevent injuries

In addition to warming up before exercise Cooldown after exercise is equally important. because after exercise Your heart beats faster than usual. body temperature will rise dilated blood vessels You should cool down to allow your heart rate, temperature, and blood vessels to slow down. back to normal because if you stop exercising immediately It may cause unconsciousness, illness or injury.

Exercising too much
exercise is good Many people exercise vigorously. because I think that the more you exercise, the stronger your body will be and get the expected results faster Some people exercise too long each time. Some people exercise too often. until the body muscles can't rest and repair themselves

Normally, our muscles need 48 hours to fully recover. When you exercise properly The body releases chemicals such as dopamine, which makes you feel energetic and happy. But if you exercise for more than 45 minutes, your body will begin to stress until it goes into Adrenal fatigue and makes Your workouts are less efficient.

irregular exercise
You should exercise regularly. You should not exercise from time to time. or exercise only during the holidays because in addition to not getting the desired results Some people exercise so intensely in one day that their bodies can be severely injured. Generally, doctors recommend exercising regularly, 10-30 minutes a day, 3 days a week or every other day. and high intensity exercise No more than 3 days a week, 20 minutes a day

Lifting dumbbells or weights too heavy
lifting weights that are too heavy or quickly gaining weight especially in the beginning There may be a risk of muscle tearing. It's a good idea to lift weights or dumbbells with the same weight in sets. Over time, it gradually Increase the weight little by little, such as a woman who has just started exercising. May lift 2-3 sets of 1 kg dumbbells per day, 20 reps per set, instead of lifting 3 kg dumbbells 5-10 times per day.

not drinking enough water
Exercising makes you sweat. The body therefore loses water and electrolytes. Electrolytes, such as sodium and potassium, are carried by sweat. They also build up lactic acid in the muscles, which causes muscle cramps. Drinking water will help keep your body hydrated. Reduces impact on joints and help stabilize blood pressure and heart rate We should drink at least 6-8 glasses of clean water a day, and more when exercising. They may also drink an electrolyte drink to replace the electrolyte lost.

wrong exercise
Correct posture is very important in most exercises. If you do the wrong gesture may result in injury to you. exercise time Most people tend to wrap their shoulders without stretching their chests and straighten their backs. The back and shoulders are therefore at risk of injuries such as torn shoulder ligaments.

correct exercise posture In addition to preventing injuries It also allows you to exercise every part of the body as it should be. So you get the results you want. If you're not sure if you're doing the right thing or not. You may ask or seek advice from an expert, trainer, or someone with more experience.

fasting after exercise
Many people are afraid that if they eat after exercise. will cause weight gain but in reality after exercise You should eat the right amount of nutritious food. so that the body can recover By choosing the duration and type of food to suit your exercise, such as

- If you are exercising to strengthen your muscles. Eat easily digestible protein, such as whey protein, within 30 minutes of exercising. so that the body can repair the worn out muscles
- If you do cardio exercises Wait at least 30-45 minutes before eating unprocessed, unrefined, but protein-rich foods. and carbohydrates from vegetables, such as a spinach salad with chicken

Concerned about talking

Having a gym buddy can make you enjoy exercising more. But sometimes if you're just worried about talking to your friend or partner. Your exercise may not produce the desired results. If you take a break from talking to your partner for too long Your body temperature will begin to drop. Until your metabolism slows down as well. or if you talk while exercising It can distract you and cause an accident. until the body was seriously injured

If you are worried about exercising the wrong way The best thing is to seek advice from your doctor. or a nutrition and exercise specialist In order to exercise correctly, appropriately and get the best results.


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