![[싱글족의 생활꿀팁] Wrong exercise habits that ruin your body](https://i0.wp.com/www.sisacast.kr/news/thumbnail/202303/37874_40790_158_v150.jpg?fit=%2C "[싱글족의 생활꿀팁] Wrong exercise habits that ruin your body")
(Sisacast, SISACAST= Reporter Lee Ji-na)
As COVID-19 has been prolonged, more time has been spent living and exercising outdoors or at home, where the risk of infection is low. One that has recently become popular is ‘Homet’ (home + training). As much as you have to watch and follow the video yourself without an expert, you can ruin your body by maintaining the wrong posture. In addition, even if you exercise in a gym, there are many cases where you get injured, such as joint damage, by overdoing it. Today, I’ve picked out the wrong exercise habits that can ruin your body.
Squats at home, posture is more important than number of times
If a beginner started exercising with ‘Homet’, it is not easy to know which exercise is right for them. As much as it is for health, it is important to choose the type and intensity of exercise that suits each individual situation. Some people should avoid joint exercises, while others may prefer high-intensity exercises.
In particular, ‘squat’ is an exercise that uses the lower body, such as hip and leg strength, and can be easily followed at home, but excessive load on the waist and knees in the wrong posture can cause pain and injury. Incorrect squat posture for a long time can distort the knee cartilage plate from strong external impact. Therefore, when performing a home workout, you should figure out which exercise is right for you, decide the intensity, and do not overdo it, rather than starting the exercise blindly.
Overexertion of the shoulder joint can lead to ligament damage
Experts advise that one of the mistakes many men make is ruining their bodies with excessive shoulder exercises. If you lift heavy dumbbells without enough warm-up, you put a strain on your shoulders and increase the risk of ligament damage. As the bones covering the shoulder joint and the rotator cuff collide, inflammation and pain can occur. Rather than suddenly increasing the barbell or dumbbell weight, you should slowly increase the weight starting with the right weight for your shoulder condition. Stretching before and after exercise can help prevent muscle soreness.
Beware of appetite ‘explosions’ after exercise
You should also be careful if you binge eat after exercise. If you exercise on an empty stomach for a diet, you can consume more calories, which can lead to failure to control your weight. If you have a habit of binge eating after exercise, it is recommended to exercise after finishing a light meal an hour before exercise. At this time, if you record the calories of the food you ate and exercise with the idea of ’a little more’ than the calories you ate, you are more likely to succeed in your diet.
Heart rate = more calories burned?.. “Sure”
Many exercise experts advise that you actually burn fewer calories than you think. Assuming that a bowl of rice we eat is about 300kcal, a 50kg woman would need to go up and down stairs for 30 minutes and ride a bicycle for 25 minutes to consume the same calories through exercise. Also, the higher your heart rate, the more calories you burn. Therefore, it is good to check whether you are repeating only high-intensity exercises unconditionally. In order to control weight, it is important to have a habit of ‘steady’ exercise that fits your physical strength rather than sudden high-intensity exercise.
‘Dangerous’ to think of doing a workout that I couldn’t do during the week
Exercising on the weekends, which you put off due to your busy schedule on weekdays, puts a strain on your body. Exercising at a high intensity doesn’t mean you lose more weight, so there are more harm than good in exercising in droves. When comparing people who exercise daily for 30 minutes a week with those who exercise for 5 hours on weekends, it is said that the former exercise effect is much higher. Our body improves the ability of each body function through the process of exercise, recovery, and adaptation, so we should avoid the habit of exercising in droves. [시사캐스트]
Content = Refer to Pilates blog and exercise related blog
Photo = Pixa Bay
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