Exercise Errors

Are you making mistakes when you exercise that make your workout ineffective? Or worse yet, are you doing things that could lead to costly¹ injuries? Whether you're a veteran or novice² at exercising you need to be sure you're getting the best workout possible. 

The American Council on Exercise (ACE) surveyed 3,000 certified³ fitness professionals and asked them what are the biggest mistakes they see people making in the gym — but you don't have to work out in a gym to make some of these fitness fumbles: 

Not stretching enough. It's always a good idea to stretch for a few minutes prior to exercise concentrating on the muscles that will be used during the fitness activity. Most importantly, spending time stretching after a workout for about 8-10 minutes, while your muscles are still warm and flexible, will reap major benefits. Muscles that are flexible are far less likely to be injured than tight ones. 

Not warming up prior to aerobic⁴ activity. Stretching is just part of the warm-up equation. Your entire body needs to be gradually warmed up to prepare it for the added demands of aerobic training. Start out slowly for the first few minutes, your workout will be much more effective. 

Not cooling down after any type of workout. Just as your body needs a warm-up it also needs a cool-down. Take some time to gradually let your heart-rate lower. Stopping aerobic activity suddenly can cause a number of problems such as blood pooling in your lower extremities⁵ or making you feel light-headed. Now is also a prime time to get in a good stretch that will provide you with lasting⁶ flexibility⁷. ( to be continued )

　　中文：

　　你的健身方法正确吗？不会是事倍功半吧？甚至适得其反、深受其害吧？不论是老手还是新兵，你都要力保所用的健身方法最佳。

　　美国健身协会 (ACE) 调查了3,000位持有资格证的健康专家，向他们咨询人们健身时所犯的最大错误，不过你可没必要在健身房实践下列这些错误的健身方法：

　　伸展运动做得不够。在开始锻炼之前，主要针对健身运动中练习的肌肉，最好先进行几分钟的伸展运动。尤为重要的是，在结束锻炼后，趁着肌肉稍热、柔韧性较好，花8－10分钟做一下伸展运动，你将会获益匪浅。柔韧性好的肌肉远比僵硬的肌肉更不容易受伤。

　　有氧运动前没有做热身运动。伸展运动是热身运动的一部分。整个身体都需要逐渐进行热身运动，以达到有氧运动的较大需求。开始几分钟，可以缓慢进行，这样健身运动才会事半功倍。

　　结束锻炼后没有做缓和运动。缓和运动与热身运动一样对身体必不可少。花些时间让你的心率渐渐平缓下来。突然停止有氧运动有百害而无一益，例如会导致血液淤积在下肢，或者让你感到头晕。此时做伸展运动对于长久保持柔韧性也至关重要。（待续）

上一篇：健身九忌Exercise Errors-2 下一篇：知否：你的大脑在模仿疼痛