You know those classes you take when you feel amped- killer indoor cycling sessions, boot camps, and that High Intensity interval training (HIIT)? They are a super-fast way to sculpt lean muscle but often yield a less exciting side effect- injury.
In the past, doctors have seen a rise in shoulder, hip, and knee woes caused by high-impact exercise. Aggressive gym time can also lead to stress fractures, sprains, and muscle tears, doctors say. Then there is the alarming condition called rhabdomyolysis, a severe form of muscle break-down that can cause kidney damage- and which has recently been linked to the rise in extreme workouts. But the solution isn’t to skip balls-to-the-wall workouts. It’s to practice smarter fitness, to slay your tough classes without fucking up your body- follow this advice:
1- Learn to LOVE the ramp-up No matter how fit you are, going from 0 to 60 can set you up for major muscle strain, doctors say. Before you take your first high-intensity class, spend four to six weeks gradually increasing the potency of your regular workouts. Add short bursts os speed to your cardio routine, or start lifting heavier weights with fewer reps. If your are more of a yogi, end your regular sessions with some burpees or mountain climbers. Spend 30 straight seconds doing either move resting 30 seconds in between. When four rounds several times a week starts to feel pretty easy, you are ready for a high-intensity workout.
2- Beware of Binges
Rest between classes in crucial. If you do not give your body enough time to recover, your risk of injury is high. Cap your toughest workouts at four per week, and opt for a higher sweat session if you are still sore from the last one. You do not have to swear off all exercise in the interim. Stick to steady-state cardio, yoga for one.
3-Ignore “Don’t stop til you puke” Mantras
FYUI, your instructor does this for a living. You DO NOT. When you work yourself to a total exhaustion, your form falters, leaving you vulnerable to injuries. On an effort scale of 1 to 10, newbies should stick to no higher than 5 to 6 during their first few classes, then gradually increase the intensity of their effort.
4- Drink more than you sweat
High-intensity classes, especially those with sweltering rooms can cause you to lose a ton of water. For example, a person can lose up to a liter of sweat, or 2.2 pounds, in an indoor cycling class, Sweating out more than 2% of your body weight reduces exercise performance and hampers blood flow to your organs. GOAL- Gulp 18 to 24 ounces of water, basically an entire medium-size water bottle’s worth, during a 45 minute class.
Assess your stress level- If you have less than six hours of sleep or had a crazy-busy workout, cancel your session. Exercise stress can compound mental stress, so topping your energy zapping day with a grueling workout can be a recipe for injury or illness.
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