No pain, no gain? Think again. This sports medicine doctor breaks down the common workout mistakes.
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00:00Yaar aaj maine itna press maara, maine itna deadlift maara.
00:03A big part of my role involves helping patients go about their fitness routine from a medical
00:09point of view.
00:10There's all sorts of people who say that the treadmill is going to harm your knees.
00:19Of course, it's going to be better if you run on a beach or you run on grass, but that's
00:23not always possible.
00:24Let's face it.
00:25But running on the treadmill is actually better than running on a pavement or running on cement.
00:31Yes, it's going to put a minimal amount of pressure on your knee joints.
00:35But here's a pro tip.
00:37Use a 1-3% incline on the treadmill.
00:40What this does is it's going to relieve the pressure from your knee joints and put it
00:44on your glutes and hamstrings.
00:45I tell everyone that going through an extensive 10-15 minute warm up before you workout is
00:57extremely important.
00:58Now mind you, a warm up and stretching is not the same.
01:02What you need to do is you need to get your blood flowing, you need to get your circulation
01:05flowing, you need to get your heart and lungs pumped up.
01:07You need to make your muscles more flexible before you put them through the workout routine
01:12that you want to do.
01:13Now what about stretching?
01:14I really don't think it's necessary before a workout.
01:17There's not enough evidence that says that stretching plays a significant role in helping
01:22to make your workout better.
01:24However, post-workout, do your stretches, use this foam roller.
01:28This will help you lengthen the muscle and it will really help you prevent all that stiffness.
01:34So reserve your stretching for after the workout.
01:44A very common mistake that people make is that they skip strength training.
01:48It's going to improve your metabolic rate, it's going to improve your bone density, it's
01:51also going to improve your posture, your balance and your sleep.
01:55You're also going to be able to burn calories actively as well as passively.
02:03I see a lot of patients with shoulder and upper back problems and this stems from poor
02:08posture.
02:09Now let's take a simple bicep curl for example.
02:12If you're going to do it with a slouched back, with rounded shoulders and then do the bicep
02:16curl like this, obviously you're going to get shoulder and back problems in the future.
02:20What you need to do is keep your back upright, keep your shoulders down and behind, put your
02:24chest out and then do the bicep curl like this.
02:30Maintaining the correct posture and the correct form will help you prevent many musculoskeletal
02:34injuries.
02:35Now a lot of people get excited and they want to lift too much weight too soon.
02:44Yaar aaj maine itna press maara, maine itna deadlift maara.
02:47These terms have actually become things that people want to say to show off.
02:52This is not something to be proud about.
02:53There's actually something called progressive overload which literally means that gradually
02:57you have to increase the amount of weight that you can lift and increase your threshold.
03:01So please don't put your body through so much strain and through so much stress very
03:06soon because not only are you increasing the chances of a muscle, tendon, ligament or joint
03:10injury, but you are also increasing the chances of you being sore and being in pain.
03:15A rest day is just as important as any other workout day in the week.
03:19So you don't have to think of it as a rest or a break from your workout routine.
03:23You literally have to give it that much importance that it becomes a part of your workout routine.
03:28See, no pain, no gain makes for an excellent fitness motivation quote.
03:32But from a medical point of view, it doesn't make too much sense.
03:35You don't actually need to feel the pain to feel the gain.
03:39Think about this.