Weight loss plateau is a common issue for people who diet or exercise on a daily basis. A plateau is when the human body stops responding, which usually occurs as a result of repeating the same actions. To break through this plateau, you must go the extra mile and increase the intensity of your workout. Going hard and training till failure is acceptable when your muscles are young, but after a certain age, especially 50, your body responds differently. So, if you're over 50 and getting frequent injuries, chances are you're making the following mistakes.
Overtraining
Exercise is necessary to maintain a healthy weight, but overexercising can be harmful to your health. People frequently overtrain in the mistaken belief that it will help them burn more calories; however, when you overtrain, your muscles are under tension for an extended period, increasing the risk of injury. Overtraining symptoms include frequent injuries, muscle soreness, overeating, and less energy during the day. When you age, the recovery process also gets slow, it's best to exercise on alternate days, as this allows for adequate recovery and reduces the risk of overtraining.
Ignoring Big Muscle Groups
As we age, our muscle mass decreases, and we are more prone to leg and back injuries. The main reason for this is that we are more interested in training muscle groups that are visible through clothes, such as the arms and chest. You must understand that your legs constitute half of your full body, and your back constitutes half of your upper body. Our weight is also supported by our legs; therefore, it is critical that you pay equal attention to all body parts. The best thing about training a big muscle group is that your calorie burn doubles, allowing you to maintain a healthy weight.
Also Read: What Happens Inside Your Body When You Lose 10 Kgs In A Month
Ignoring Compound Movements
Compound exercises are those that work more than two muscles at once. Compound movements include squats, bench presses, pull-ups, and deadlifts. Failure to perform compound exercises frequently results in decreased injury and weakened tendons and bones. The only thing to remember is that you are not lifting heavy and are instead focusing on performing quality reps because muscle growth is at its peak when there is a mind-muscle connection.
Not Doing Warm-Up
Warm-up is an important part of any fitness routine. Warming up improves blood flow and prepares the body for the upcoming workout shock. Not warming up increases the risk of injury and causes stiffness. A 15-minute warm-up routine that includes dynamic stretching is sufficient to get the blood flowing.
Also Read: 5 Everyday Workouts That Should Be Done To Stay Fit
Avoiding The Cardio Room
Cardio is commonly associated with weight loss, but it has more bodily benefits than physical ones. Cardio exercise benefits the lungs, muscles, bones, and even all organs in addition to the heart. To reap the most benefits from cardio exercise, you should do it first thing in the morning.
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