Causes of injury while doing physical exercises (Part 2)

Overdoing the physical exercise

As mentioned in the previous articles of Powertec, it is not advisable that you immediately increase the intensity of your physical exercises! You need to gradually increase it in terms of rate, the load, and the distance! For instance, if you are doing the treadmill exercise, and you have been covering 3.0 kilometers in your previous sessions, it is not advisable that you immediately go up to 6.0 kilometers in the next session! If you have been doing weight lifting, and your maximum load has been 5.0 kilograms, it is injurious that you immediately shift to 8.0 kilograms! If your rate in the treadmill has been 5 kilometers/hour, don’t attempt to immediately shift to 15 kilometers/hour, lest you will injure yourself!

In the field of running, aside from the distance and the rate, you need to consider—and factor in—the terrain of the place where you will run! If you are a flatlander, never attempt to speed up when you find yourself in a hilly section of the training site—much more if you are going down a very steep—and downhill—section (Glover, 1996)!

Undertraining

Undertraining can be defined as lack of preparation for   a certain target which you, yourself, has set! For instance, if you aim to lift 10 kilograms of weight as your final target, then you need to gradually work for it! Every week, you need to incrementally increase the weight that you are lifting until you reach your target! It is injurious if your degree of training is far below the demands of your target, and yet you try reach it! If you cannot devote more time and effort to meet your target, then you might as well reduce its level!

To make it more concrete and understandable, consider the following examples in preparing for a sport event:

If you are going to participate in a particular sport event, be sure to adequately prepare for it. If you will run for a 5-kilometer event, it is not wise that you only practice for a 3-kilometer! If you will swim for 500 meters, it will be disastrous if you only prepare for 300 meters! If you have 15-round boxing fight, ensure that you prepared for it—and had assumed that your fight would last for 15 rounds—and that your preparatory work out was designed for that maximum length of fight! The safer way to do it is that your preparation must be slightly more demanding than what is required!

Being overweight

If you are overweight, there are a number of possible injuries that could happen to you. For one, injuries at the knees are very likely! If you are doing threadmill exercises, and you are overweight, the weight of your upper body puts a significant jarring effects on your knees, and injuries could take place! This possibility increases if your age is 50 and over! If you are overweight, the best that you can do is to enroll first in weight reduction program so that you will have a body weight that is ideal for you. Once you have attained your ideal body weight, then you can proceed to pursue your different physical exercises!

More likely, if you are overweight, then your blood pressure could be higher than normal! Have your blood pressure checked before you embark on intense physical exercises! If your blood pressure is high, and you engage in intense physical exercises, you might suffer from stroke while doing the regimen! If you cannot immediately reduce your weight, and you really want to have some physical exercises, the least that you can do is to ensure that your blood pressure is normal! This is not an overstatement! It is a strict precaution because stroke is fatal!

Reference:

Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. “The Runner’s Handbook”. New York: Penguin Books USA Inc. 1996.

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