Workouts today are not like the Jane Fonda workouts in the 80’s that mainly consisted of aerobics.
Instead, workouts these days are more higher impact like CrossFit, high intensity interval training (HIIT), circuit training, tabata training, bootcamp workouts, and plyometrics to name a few.
So, it’s no surprise to read or hear warnings about how these types of exercises can be dangerous that can result in a workout or sports injury.
Therefore, when beginning any new fitness routine, it is important to consider if the workout is appropriate for you; especially if you have a history of asthma, dizziness, headaches, joint problems, or obesity health risks like high blood pressure or Type 2 Diabetes.
Still, if you are interested in trying some of the workouts mentioned above, don’t be afraid to modify an exercise move if needed.
The last thing you will want is a workout or sports injury to force you to stop exercising for a few weeks or even a few months!
You can almost bet you will be doing lunges with just about any type of workout you do today. This includes forward lunges, back lunges, side lunges, walking lunges, or jump lunges also known as “Mary Katherine Lunges.”
For instance, if your knee at anytime bends past your foot when doing a lunge (which most people do), you are doing the lunge incorrectly.
I have bad knees so whenever I do lunges, I modify the move by not lunging so wide and going down so low.
Accordingly, if you have bad knees too, consider modifying your lunges by doing the same.
Once more, knees injuries are a common type of sports injury. Consequently, if you have knee problems, you might want to be careful about doing high knees.
Every once in awhile I am able to do high knees, but for the most part, I modify this exercise. You can modify this exercise too by doing one of two moves. Either:
1. March in place at a steady or fast pace while moving your arms side to side
2. Gently jog in place
As long as you are continually moving, you will be able to keep your heart rate up and still get a good workout from this exercise.
Since most athletes, bodybuilders, and fitness enthusiasts do squats using some form of weights like a weight bar, it’s important to not use weights that are too heavy; especially if you are prone to lower back or knee injuries.
If you are bending your knees forward as you squat down, you are doing this exercise move wrong.
Not only can this cause discomfort in your knees, but doing squats this way can cause pain in your lower back as well. Therefore, your knees should never bend past your feet if you want to prevent a sports injury.
To modify this type of exercise, don’t squat down so low if you have back or knee problems. If you use weights, be sure to use light weights.
However, if you ever feel any kind of discomfort, discontinue using the weights or stop doing the exercise move all together.
Yeah…not a fan, but if you do high impact workouts, you will encounter this exercise. This is another exercise move that most people do very, very wrong.
If you never tried burpees before, doing this move incorrectly WILL cause serious knee injuries; particularly to your lateral meniscus due to tearing of the cartilage tissue.
Therefore, be sure to watch the instructor on the fitness video to learn how to do burpees properly.
For instance, jumping the legs back with this move is easy, but jumping the legs forward is where most people mess up. Your knees should be facing straight ahead and pressed against your chest; not bowed out to the sides.
Again, doing this exercise move wrong will cause serious knee injuries.
To modify this move, in a plank position, simply step back each leg instead of jumping. When you are about to rise back up, step each leg forward and again, be sure your knees are facing straight ahead and pressed against your chest.
Not bowed out to the sides.
There are all kinds of moves you can do when strength training with weights. Nevertheless, it’s important to only lift weights that you can handle to prevent injuries.
Many personal trainers and fitness gurus will tell you to keep going so you can “feel the burn” and even maybe encourage you to lift heavier weights. However, to prevent a workout injury or sports injury, if you ever feel pain or discomfort…STOP.
Is it common to feel sore after working out with weights?
On the other hand, if you are feeling pain to the point you can’t move or pick up every day items because your muscles are severely sore, you inadvertently injured yourself.
To modify your workouts using weights, only use weights you can handle. As you later build up your strength and endurance, you can lift heavier weights.
If you are looking to burn fat and build lean muscle, do more repetitions using lighter weights.
If you are lifting weights for size, again, only use weights you can handle until you get stronger and can lift heavier weights.
*Photo of dumb bells courtesy of FreeDigitalPhotos.net