Workout Mistakes

Workout Mistakes

Workout Mistakes

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Workout Mistakes Can Be Dangerous to Your Health

We all know that exercise has many benefits, such as keeping trim, lowering risk of heart disease, lessening depression and the risk of cancer. It also has been shown to slow down the process of aging and help you think clearer. Regular exercise should be a part of your regular routine, right? It is generally accepted that people who exercise have better health than people who do not. However, some of the ways we go about our exercise can actually cause more harm than good.

Do not forget to stretch and warm up prior to rigorous exercise. Although stretching doesn’t guarantee you will not be sore the next day after an activity, stretching actually straightens and untangles the muscle fibers, making them more elastic and allows for quicker muscle repair and faster recovery. Stretching should include running through range of motion of your entire body movements. Massage after exercise can help prevent muscle pain and tightness, as well as help break up the knots in fascia and minimize joint aches and pains.

 It is important to hydrate. Vigorous exercise, added to working out in our warm Florida climate, leads to sweat, which leads to dehydration. Muscle cramps, fatigue, mood swings are all caused by not taking in enough water while working out. Dry mouth, lightheadedness, irregular heartbeat, muscle cramps and dark urine are all signs of dehydration. According to  experts, and average man should drink at least 13 cups of liquid per day, more during hot and humid weather and when exercising.

 Another common mistake is limiting our activity to only cardio exercise. We all know cardiovascular activities assist in reducing blood pressure, cholesterol and blood sugar levels. Cardio burns extra calories and keeps the body fat levels down. However, limiting to only cardio without strength training can prevent you from achieving your optimal health goals. Strength training increases your metabolism so that more calories are burned throughout the day, while strenuous cardio burns fat and muscle.  So we need to strength train to avoid muscle loss.

 Even for some of our patients that are regular, disciplined exercise enthusiasts, it is important not to push too hard. It is healthier to avoid extreme duration and intensity on a regular basis. Studies have shown that running at a moderate pace can lower the risk of death from any cause when compared to no running. However, increasing speed has been shown to be of no additional benefit. Over time, chronic high level training can cause dilation and stretching of heart chambers, as well as damage to your joints.

 There are perhaps more ways that we can harm our bodies, when we feel we are doing the right thing. Consult your physician before beginning an exercise regimen. Remember that consistency is key, then you will be well on your way to enjoying long term health benefits of a regular exercise routine.

Citations

  • Vleck V, Millet GP, Alves FB. The impact of triathlon training and racing on athletes' general health. Sports Med. 2014 Dec;44(12):1659-92. PubMed PMID: 25292108

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Chief of Surgery, Mease Countryside and Mease Dunedin Hospitals, Safety Harbor and Dunedin, Florida. 2014-2016.

Orthopaedic Section Chief Mease Countryside Hospital; Safety Harbor, Florida Mease Dunedin Hospital; Dunedin, Florida.2008-2013

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The information provided on this website does not provide or should be considered medical advice. It is not a substitute for diagnosis or treatment of any condition. The information provided is for informational purposes only. You should not rely solely on the information provided on this website in making a decision to pursue a specific treatment or advice. You should consult directly with a professional healthcare provider.

As a condition of using the information on this website, ShimSpine and its physicians are not responsible for any advice, diagnosis, treatment or outcome you may obtain.

ShimSpine.com is completely self-funded. No outside funds are accepted or used. This website does not utilize paid advertising as a source of revenue.
Outpatient Spine Surgery Considerations. www.Spine-Health.com. January 2016.

What is Spinal Stenosis? www.Spine-Health.com. October 2015.

Surgeon insights on the Changing Landscape of Orthopedic Care. OrthopedicToday. June 2014

Chapter 33: Interspinous Spacers. Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

Chapter 35: Minimally Invasive Percutaneous Lumbar Fusion Technique.Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

March 2010 Minimally Invasive Transforaminal Lumbar Interbody Fusion American Academy of Orthopaedic Surgeons Annual Meeting New Orleans, Louisiana February 2010

February 2010 A Review of Dynamic Stabilization in the Lumbar Spine Selby Spine Symposium; Park City, Utah

November 2009 Lumbar Spinal Stenosis Community Based Lecture; Tampa, Florida

September 2009 Instructor/Proctor Minimally Invasive Lumbar Cadaver Lab; Tampa, Florida

February 2009 New Spinal Technology: Cervical Disc Replacement and Interspinous Spacers. Selby Spine Symposium; Park City, Utah

February 2008 The Degenerative Spine: The Role of Dynamic Lumbar Stablization and Interspinous Spacers Selby Spine Symposium; Park City, Utah

October 2008 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

September 2007 Emerging Technology in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

October 2006 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

May 2005 The Role of Kyphoplasty in the Treatment of Vertebral Compression Fractures Mease Neurosciences Symposium; Clearwater, Florida
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