We’ve all been conditioned to think that unless we “feel the burn” we’re not working hard enough when we exercise. However, there is a fine line between reaching that optimum fat burning zone and over doing it. Here are some tips to help you figure out when your exercise is hurting instead of helping you.
1. You feel pulling or popping.
This is not good! You want to feel a slow, fluid stretch and pulling should not be involved. If you feel or hear popping, this is also not a good thing. Stop what you are doing and slowly stretch while you cool down. This will help prevent any further injury. If you are in too much pain, you may need to seek some physical therapy to undo the damage.
2. You feel acute pain.
There is a big difference between “the burn” and physical pain. If you are seconds from crying out, or in actual real, physical pain, you are not doing the exercise correctly, or you are attempting to do too much. Stop, and once again, stretch out the problem area. If you are injured, seek help immediately.
3. Breathing is nearly impossible.
It’s one thing to breath hard after an exercise, it’s another to start gasping, or worse, vomiting. While this can be a normal reaction for someone that is not fit, it is not a good one. This means that you have overexerted yourself. Cool down properly and try to take nice deep breaths. It may take a few minutes to return to normal.
4. You feel dizzy or your heart feels like it is pounding out of your chest.
This is a sign that you have gone past the point of burning fat and entered your zone of “too much.” Start walking slowly and take deep breaths. If you are too dizzy to move, sit in a quiet spot but do not put your head between your knees. Have some water and drink it slowly. If your heart rate does not come down, you may need to get some help.
5. You cannot move the next day.
Being a little stiff and sore is one thing. Being crippled is another. While you’re not going to be able to go through your first few workouts without a little after workout soreness, you should not be in serious physical pain. This means that you did too much and took your muscles too far. Try soaking in a bath and avoid exercise for a day.
6. You have an actual injury.
This is the most obvious sign that you went too far. Whether it is a pulled muscle, or a broken bone, you need to make sure that you are not doing too much too soon. Work with a trainer to devise a safe workout plan that is built for you, not someone in peak physical condition. By being honest with yourself, you can train the right way and avoid injury.
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Originally posted 2008-08-13 05:00:48. Republished by Blog Post Promoter
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10 comments ↓
I would add…
When that post exercise pain (DOMS) is in the joint and not the muscle belly.
Tendinitis, tendinosis start slowly and quietly eventually becoming painful and debilitating
[...] the original post: 6 Ways to Tell When Exercise Is Hurting You Categories : [...]
Another set of great tips. I would add when you feel a repeated gripe over and over again.
and so many people strive for number five huh?
crazy
[...] Ladder / Rich Leverage presents 6 Ways to Tell When Exercise Is Hurting You | Health, Fitness, Exercise, and Weight Loss (68 pounds … posted at Weight [...]
I’ve had some of these happen to me and, depending on who I was training with at the time, they would just tell me to keep going and that it was a part of working out. What do you think of those guys in the gym who work out and lift weights to the point of literally throwing up?
2 years ago I have damaged my pecs. I had to stop exercising for 8 months, recovery was long. All because I did not warmed up properly. Plus my body wasn’t rested enough to deal with big weight I have used. Do you think there are some signs that can tell you your body is not fit for a training session?
Too often, people think that feeling pain is IMPORTANT to know that their exercise is effective. They need to know that it’s not the case. I think you have highlighted some really helpful points to help others working out or just starting to exercise.
There was a time when I forced myself to get up the next morning to continue the exercise I started the day before. It was so hard to lift my body from the bed but I thought that the pain in all parts of my body are just natural–that it would go away as the days pass and that my muscles will get use to the strain it goes through with the exercise. But I ended up stopping because I couldn’t bear the pain anymore. Thanks for this article! It sure is very helpful.
Great pointers. I always keep these in mind. I have just started my fitness routine and I agree that we should not force our body too much. As they say, don’t be a show off. We should always listen to our body.
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