开始新的锻炼计划是耐心的锻炼。狗万体育买球万博彩票下载安卓毕竟，体重减轻和健身增加并没有达到。很多时候，我们匆忙变得健康，我们最终受伤或肌肉酸痛过度（这使您根本不想移动！）。这些疾病不仅很痛苦，而且还可以连续几天和几周锻炼身体，从而击败了首先启动锻炼计划的目的。
受伤的人最常在新的锻炼习惯开始时遇到，从拉肌肉到膝盖疼痛再到肌腱炎。幸运的是，如果您在开始运动之前对自己进行教育，则可以避免人们犯的许多最常见的错误。
Check out the top four blunders fitness newbies make to stay off the bench and keep moving forward with your workout and weight-loss goals.
DOING TOO MUCH TOO SOON
You’ve had a great week of workouts, so you think to yourself, “Why not up the ante and try for more next week?” While a slow build from one week to the next is an important principle of any training plan, getting overzealous about adding mileage, reps, or weight can be a recipe for disaster.
“Soft tissue adaptation takes time and you can’t make your body adhere to your schedule,” explains Laura Bergman, a personal trainer at Fast Track Therapy in Merrifield, Virginia. “Starting your training with plenty of time before your goal event gives you room to progress slowly, and allows time for a safe rate of adaptation.”
因此，无论您是想在姐姐的婚礼前减少几磅，还是能够不停止3英里，耐心和缓慢的身材都是任何锻炼计划成功的关键。这不仅意味着要接受中等进展，而且还要休息几天，以使您的身体重要的恢复时间。
NOT LISTENING TO YOUR BODY
伯格曼说：“人们经常认为疼痛是训练的正常部分，他们应该努力或吸吮疼痛。”“调整，捏式或Achey-ness是您的身体向您发送出现问题的信息。”
尽管任何新的培训计划都会伴随一些酸痛和不适，但实际的疼痛不应。如果您一旦开始体验任何激烈的疼痛就退缩，那么您通常不需要一两天的停机时间，然后再跳回潮流。
另一方面,如果你忽略这些身体的信号als, you’re more likely to end up with a full-blown injury. This is the type of scenario that can derail you from pursuing your fitness goals for weeks on end.
POOR FORM
Everything from an inefficient running gait to incorrect form in the weight room can cause issues for both fitness veterans and rookies. “If the body is not in a properly aligned position, stress and torque will be placed on joints in a way in which [the body] was not designed,” explains Bergman.
例如，如果您正在启动新的跑步程序，则表现出脚跟上的过度降落会引起膝盖问题，而落在脚趾上可能会导致阿喀琉斯受伤。同样，游泳状态差会导致肩袖损伤。通过力量训练，使用某些机器和重量时的技术不当也会导致大量疾病。
“Little muscles get overworked and angry, and joints get uneven wear when they are torqued,” adds Berman. “This is often felt as tightness or a tweak, and progress to a serious issue.”
这再次强调了聆听身体的重要性。如果运动或运动感到尴尬或痛苦，您应该寻求培训师的帮助，以适当的方法指导您。
阅读更多>买跑鞋时对脚的了解
坏鞋
尽管一件设备通常无法解决您的所有伤害问题，但它绝对可以帮助防止它们。得到正确的鞋类并确保定期更换它们将有很长的路要走。
“My advice is to find a shoe that allows your foot to function as a foot, rather than inhibit it,” advises Bergman.
根据生物力学和锻炼类型，这将意味着不同人的不同鞋类。如果您要执行更多的横向运动，例如在工作室课程中，您可能需要提供一些脚踝支撑的鞋子。另一方面，如果您要跑步，则最好的选择是传统的跑步鞋。
至为您的脚选择合适的鞋子, be sure to go to a reputable running or sporting goods store where experts can assist you.研究已经表明，在选择鞋子和预防伤害方面，舒适度也许是最重要的指导因素，因此请遵循您的直觉，并始终遵循您的肠道（或您的脚）告诉您的东西。
