10 Errores del Ejercicio de Fuerza


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10 Errores del Ejercicio de Fuerza

  1. 1. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- by James A. Peterson, Ph.D., FACSM 10 Common Mistakes Made While Strength Training ACSM’S HEALTH & FITNESS JOURNAL11 Focusing on demonstrating, (e.g., your quadriceps muscles are from the demands placed upon rather than developing, ‘‘opposed’’ by your hamstring them. When you stress a muscle strength. When you engage in muscles). These pairs of muscles have beyond what it can normally handle,a strength-training program, your a proportionate strength relationship some rest is needed for the muscleprimary goal should be to build that must be maintained in relative tissues, tendons, and ligaments tostrength, not show other people how balance. If one becomes too strong recover. If the recovery time is too (cut, copy, and distibute to students, clients, patients)much you can lift. More often than for the other, you risk injury to the brief, your muscle may be unablenot, such a misplaced focal point will weaker muscle. to make physiologic adaptations 6compromise your training efforts by its Holding your breath while needed before being stressed again.natural tendency to lessen your exercising. Some individuals Conversely, if you take too muchadherence to proper exercise technique. occasionally hold their breath time between workouts, your muscles2 Not strengthening what you while lifting to ‘‘gut out’’ an extra will gradually return to their think you’re strengthening. repetition. Such a practice will lead to untrained level. 9 Specific exercises develop a substantial rise in pressure in the Trying to do too much toospecific muscles. When designing your chest that may result in either soon. Your strength-trainingstrength-training program, it is dizziness or (in extreme instances) program should be progressiveimportant that you select the exercises unconsciousness. The basic rule of in nature. As such, you shouldthat will enable you to achieve your thumb is that you should never gradually increase the stress you placeparticular training goals. hold your breath while strength on your muscles as they are able to3 Not controlling the speed of training. If you really want to meet the imposed demand. Keep in the exercises. When performing synchronize your breathing with the mind that lifting too much too soon strength exercises, you should exercise, inhale whenever the can lead to failure and injury. 10raise and lower the weight under resistance is lowered or pulled toward Not performing thecontrol; otherwise you’re ‘‘throwing’’ your body and exhale when the exercise properly. Onlythe weight, as opposed to lifting it. resistance is moving away from your one proper way exists toAs such, you should avoid all ballistic body. perform a specific exercise. As such, 7movements (e.g., dropping, jerking, Not exercising at the right you should always adhere to theand bouncing) while lifting. level of intensity. A muscle correct technique when strength4 Not exercising through a full becomes stronger when a training. If you compromise the range of motion. To ensure demand is placed on it. If you place recommended mechanics for doing that your musculature retains its less demand than your muscles can an exercise, you will compromise yournatural elasticity and is developed to its handle, you’ll get less improvement results.fullest, you must perform every exercise than you are capable of achieving.in your strength training regimen On the other hand, too much James A. Peterson, Ph.D., FACSM, isthrough its full range of motion. demand will either expose you to an a freelance writer and consultant inOtherwise, your muscles will tighten undue risk of injury or make the sports medicine. From 1990 until 1995,up, resulting in a condition commonly exercise too difficult to perform Dr. Peterson was director of sportsreferred to as being ‘‘muscle bound.’’ properly. medicine with StairMaster. Until5 8 Not exercising opposing Not giving your muscles an that time, he was professor of physical muscles. Your body has muscles appropriate amount of time education at the United States Military that oppose each other between workouts to recover Academy. A 2005 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSM’S Health & Fitness Journal A . CALL 800-486-5643 TO SUBSCRIBE OR JOIN $44 ACSM’S HEALTH & FITNESS JOURNALA MARCH/APRIL 2005 www.acsm-healthfitness.org VOL. 9, NO. 2 Copyr ight © Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.