Training seven days a week. Overtraining causes chronic inflammation, increases stress hormone levels and increases the risk of injury. This can cause premature aging of the body. To stay active during recovery days, you can try gentle yoga, stretching, or responsive games with a tennis ball.
Skipping strength training. They are essential for increasing muscle and bone strength, especially as we age. If you reject these, muscle mass and bone loss will accelerate. As a result, the body becomes weaker and more susceptible to injury as it ages. The trainer recommends dedicating two to three days a week to strength training and focusing on deadlifts, squats and push-ups. If you can’t go to the gym, use resistance bands or household items (e.g. water bottles) as weights.
Focus on high-intensity exercises only. Running and jumping can wear out your joints if done consistently. This increases the risk of arthritis or injury. Combine high-intensity exercise with lower-intensity alternatives such as cycling, swimming or walking, the trainer says. Also try doing joint-friendly exercises like hip bridges or step ups.
Skipping warm-up and cool-down exercises. Skipping the warm-up increases your risk of injury, and skipping the cool-down will cause muscle stiffness and slower recovery.
Neglecting mobility development. Ignoring flexibility and mobility limits your range of motion. This leads to poor posture and ineffective movements, which worsen with age. Try to make time for Pilates or yoga. You can also try hip opening stretches or the cat-cow exercise during breaks.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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