Pains in training? Harvard reveals six mistakes he may be making

Os benefits of physical activity are already known, however, it is not enough to train – we must know how to do it with the necessary conscience. 

Following a training plan may be an asset, but that's not all you need. Do you really know how to hear your body? With these tips from Harvard investigators you will learn to do it gradually and stop neglecting your joints.

Here are the most common errors during training:

1 . Not heating the body well

“It needs to warm the muscles well so that they become more flexible before putting them into practice, especially as they age and muscles and tendons become less flexible. Older muscles can tear more easily because they have less water, becoming more fragile and less elastic ", point.

2 . Be inconsistent in training

“Occasional training is less effective than a more frequent activity, and excessive exercise in a single session can increase the risk of injury.”.

To avoid such problems, try to define a weekly goal, but with moderate intensity exercises.

3 . Lifting too many weights

“Living weights too heavy and especially too early can cause muscle distensions or ruptures.” To avoid injury, try to increase weights progressively.

4 . Do not let the muscle groups rest

“Working the same muscle groups every day can cause injuries. The muscles need at least 48 hours after strength training to recover and rebuild”.

5. Do not hydrate

“ Fluids help dampen joints and stabilize blood pressure and heart rate. Exercise causes loss of water and electrolytes (sodium, potassium) and also causes lactic acid to accumulate in muscles (which can cause muscle cramps)”.

6 . Have an unsuitable posture

“ Exercise with curved posture and rounded shoulders may put you at risk for injuries to the back and shoulders (such as muscle distension or tendinitis)”.

In case of doubt, to avoid any injury, you should seek expert help.