Physical fitness is an essential part of a healthy and fulfilling life. However, not all fitness habits are created equal. Some practices presented as healthy can do more harm than good. Whether due to misinformation or a lack of awareness, these habits can harm your physical health and well-being. We spoke with Kate Meier, CPTa certified personal trainer with Garage Gym Reviews, who explores some common fitness habits that are destroying your body before 50. Whether it’s not stretching properly or overdoing it with cardio, we’ll dive into each habit, examine why it’s problematic, and offer alternatives to help you fix your routine.
These habits can cause long-term damage to your body, regardless of your age. This is because your body becomes less resilient as you age, and the effects of these habits can have a greater impact. By identifying and correcting these habits early on, you can ensure your body stays strong and healthy for years to come.
So whether you’re in your 20s, 30s, 40s or older, it’s never too early to start paying attention to your fitness habits and making positive changes. This will give you the best chance of enjoying a happy and fulfilling life well into your later years.
Whether you’re a seasoned athlete or just starting out, read on to find out which fitness habits are destroying your body. This way you know what to avoid, which will help ensure that you are on the path to optimal physical health. And when you’re done, check out these 7 bad habits that are killing your workout progress.
1. You overtrain.
Exercise is essential for a healthy lifestyle, but overtraining can lead to burnout, injury and poor performance, reports the Hospital for Special Surgery (HSS). This is why it is essential to listen to your body and give it the rest it needs.
“If you’re often tired in your workouts and outside of the gym, you may be overtraining,” Meier says. “Over time, the symptoms of overtraining often get worse. Your muscles need plenty of time to recover between workouts, so if you train frequently and only give yourself a day or two of rest a week , you might be at risk of this, but often overlooked issue.”
2. You neglect stretching.
According to the Mayo Clinic, stretching helps improve flexibility, prevent injury, and improve your physical performance. However, neglecting this crucial element of fitness can lead to joint stiffness and limited mobility.
“A stretching routine is essential for improving your fitness and reducing your risk of injury. It helps get blood flowing to your muscles to aid recovery, and it helps improve your range of motion throughout virtually every the exercises you do in the gym, as well as everyday activities,” says Meier. “When you neglect to stretch, you can limit your range of motion and increase your risk of injury.”
3. You ignore certain muscle groups.
“Depending on your type of training, your workouts may focus on individual muscle groups or total body fitness. Especially if your training style is first, it’s essential to ensure not to forget certain muscle groups when you plan your training—including those that are not your favorite ones to train,” explains Meier.
Working all muscle groups evenly is essential because prioritizing certain muscle groups can create muscle imbalances and increase your risk of injury.
4. You go through the pain.
Pain is your body’s way of telling you that something is wrong. Ignoring it can lead to serious injuries that can take months or even years to heal.
“The ‘no pain, no gain’ mentality is pervasive in the fitness world, but if you experience any pain outside of the typical soreness after a workout, it should always be cause for concern and a visit. to the doctor. Continuing to work through the pain during your workouts instead of taking the time to recover will do more harm than good, especially if the cause is an undiagnosed injury,” Meier says.
5. You only do cardio.
While cardio is important for cardiovascular health, strength training should also be a top priority. According to ACE Fitness, resistance training is directly associated with muscle mass, making it a major key to maintaining a fast metabolism. Not performing strength exercises can lead to muscle loss.
“Cardiovascular exercise is an important part of any fitness program, but if you overdo it with cardio or do cardio exclusively, it can increase your risk of overuse injuries,” Meier says. “Because typical cardio methods like running and rowing are repetitive, it’s important to do some strength work and stretching to make sure your muscles stay balanced over time.”
6. You prioritize weight over fitness.
“Lifting with poor form is a surefire way to end up with injuries. As we age, joint health becomes more important than ever, and the movement patterns you develop early will carry over through the years. So , even if it’s not injury-free just yet, getting your body used to bad lifting form can catch up with you once your muscle mass and joints aren’t what they used to be in twenties,” says Meier.
Lifting heavy weights may sound daunting, but prioritizing weight over proper form can lead to injury, muscle imbalances, and joint damage.
7. You don’t get enough sleep.
Sleep is essential for performance, recovery and overall health. According to the Sleep Foundation, not getting enough sleep on a regular basis can lead to decreased physical performance, overeating, weight gain, and increased risk of injury.
“Good sleep and good health go hand in hand, and having a consistent sleep schedule over time is something that virtually any trainer or medical professional will recommend,” Meier says. “Not only does good sleep benefit your muscles to help them recover, it also improves your overall health as you age.”
8. You force uncomfortable movements.
“Similar to poor form, doing exercises that work for other people, even if they don’t work for you, is something you should avoid,” says Meier. “Just because a specific move works wonders for someone else doesn’t mean your body is built the same way. You’re better off sticking to moves that are good for your muscles and to your joints to prevent excessive wear and tear or injury.”
While it’s important to challenge yourself, forcing awkward movements can lead to long-term injury and damage.
9. You never change your strength training.
Your body quickly adapts to the routine and doing the same exercises daily can plateau in your progress. That’s why it’s essential to change up your fitness routine regularly to keep progressing and avoid injury.
“Training the same way week after week can lead to fitness plateaus, making you more susceptible to overtraining or overuse injuries over time. Be sure to change up your workouts every few weeks and try new workout styles from time to time to get your muscles moving in different ways,” advises Meier.
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