10 Errores del Ejercicio Aerobico


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10 Errores del Ejercicio Aerobico

  1. 1. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- by James A. Peterson, Ph.D., FACSM 10 Common Mistakes Made by Individuals Who Engage in Aerobic Exercise ACSM’S HEALTH & FITNESS JOURNAL11 Rely upon ‘‘muscle burn’’ exercise sufficiently long enough or with your heart and to help make your as an accurate indicator of injure yourself). exercise efforts orthopaedically safer, you 4 exercise intensity. For an Engage in activities that need to warm up before you work out. 8aerobic training effect to occur, place too much stress on Fail to get enough rest. Evenindividuals must exercise at or above the lower extremities. Some though you may feel passionatea specific intensity of exercise (e.g., aerobic activities involve a greater about exercising, you need to (cut, copy, and distribute to students, clients, patients)60% to 90% of their maximum heart degree of impact forces on the lower give your body an occasional day offrate). In reality, your heart’s response body of the exerciser than others. By (or two) from working out to provideto the demands of exercise is not the same token, some individuals can your body with the opportunity torelated to how much your muscles withstand greater loads on their lower recover from the physical demands‘‘burn’’ during physical activity. It is extremities than others. As such, it is you have placed upon it. 9more important to focus upon your critical that you select your aerobic Wear weighted items (suchoverall perception of effort (rating exercise modality wisely. For example, as vests, wristbands, or ankleof perceived exertion, or RPE), which if your feet, ankles, or knees are unduly weights) while exercising. Inis closely linked to your training susceptible to excessive force while addition to offering limited trainingheart rate. exercising, you should avoid certain benefits, the practice of wearing2 Mistake neuromuscular activities, such as jogging downhill. weighted items while exercising 5 difficulty as a meaningful Worry more about the clothes increases your risk of changing barometer of training on their body than the your exercise mechanics during theintensity. Some exercise activities footwear on their feet. How activity. Such a change may exposerequire a greater degree of motor you look while working out has no your musculoskeletal system to askill (including coordination, agility, impact whatsoever on the nonsocial heightened level of undue stress. 10balance, and power) than others. benefits you might otherwise achieve Rely upon aerobicEven though individuals may find it from your exercise efforts. As a rule, exercise gimmicksrelatively difficult to perform whatever the most important personal wear marketed on televisioncombination of limb and trunk item of significant consequence while and the Internet. Geared tomovements are involved in a particular exercising is proper footwear. individuals who are wishfully looking 6activity (e.g., exercising on a cross- Lean on the exercise machine for a quick, easy, and painless waycountry skiing machine), it does while working out. Many to achieve the innumerable benefitsnot necessarily mean that they are individuals compromise the of proper exercise, most of theseachieving the desired training effect. safety and quality of their aerobic items look to good to be true. . .3 Work out at an inappropriate workouts by excessively leaning on and they are. level of intensity. Getting the the handrails of whatever aerobic most out of your aerobic exercise equipment device they are using while James A. Peterson, Ph.D., FACSM,efforts requires that you exercise within exercising (e.g., treadmills, elliptical is a freelance writer and consultant ina particular training zone. If you fail cross-trainers, or stair climbers). Such sports medicine. From 1990 until 1995,to work out hard enough, you won’t a practice reduces the overall quality Dr. Peterson was director of sportsachieve the desired training effect. and safety level of the workout. medicine with StairMaster. Until 7On the other hand, if you work out Fail to warm up before that time, he was professor of physicaltoo hard, you may incur other negative exercising. To diminish the education at the United States Militaryconsequences (e.g., be unable to likelihood of overdoing things 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 MAY/JUNE 2005 www.acsm-healthfitness.org VOL. 9, NO. 3 Copyr ight © Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.