Chiropractic care for Wellness
Dangerous Exercise

Dangerous Exercise

Chiropractic Johnson Creek WI Exercise

Recently I’ve been hearing and having conversations with different people about the “dangers” of certain types of exercise or exercise programs. My view is that all forms and types of exercise are dangerous……. When done improperly. Every single activity has inherent risks you take when you perform them, whether you’re trained to do that activity or not.

  • Running – you will ruin your knees and lower back within 5 years of running 15+ miles a week if you have bad running technique.
  • Swimming – when done poorly, causes instability in the shoulders leaving people prone to labral tears and rotator cuff injuries.
  • Biking – Lower back and neck issues occur if you don’t hold good posture while biking long distances, especially on road bikes
  • Power lifting/Olympic Lifting/Body Building – Heavy weight + bad form = spinal disc damage
  • HIIT (High Intensity Interval Training) – though found to be the most efficient form of exercise, this high repetition form of exercise when done with bad form or technique leave people with joint issues. This type of exercise includes: Body Pump, CrossFit, Tabata, and almost every current exercise videos made by companies like Beach Body.

In order to exercise safely and efficiency you need to implement some things to compliment your workout routine, whatever type you choose.

  1. Enjoy what you are doing. If you get bored easily, don’t try to do boring things for days on end. Find something that is varied. Body pump, tabata, CrossFit all are different almost every session. Switch between different types of exercise.
  2. Preparation – You need to have a proper warm-up specific to the type of exercise you are doing. Not just for the muscles you are using but also the joints.
  3. Technique/Form – If you are doing something with a high amount of repetitions, you better be able to hold proper form for ALL those reps or you need to decrease weight.
  4. Recovery – You need to be able to take time to add some recovery methods to help your body recover and prepare for the next workout. This includes nutrition
  5. Be consistent. Results are dependent on your ability to be consistent.
  6. Intensity – Your heart rate needs to elevate during your exercise, or else you’re basically doing nothing

Here’s what I do, and by no means does this mean this is what you should do. My routine has worked for me for 2 years.

  • I go to a CrossFit Class every weekday at noon. I like CrossFit because:
    • It’s constantly varied. I don’t get bored. I have maybe done the same workout less than 10 times in the last 2 years
    • I’m consistent, I rarely miss a workout.
    • I don’t have to program anything myself.
      • CrossFit is fantastic for me because I just show up, do the workout. I never have to wonder or question what I need to do that day because everyday is planned for us.
    • It’s fun for me. Allows me to not only throw a lot of weight around, but also gets my heart rate elevated.
  • I do some kind of recovery everyday.
    • I usually us a foam roller or a La Crosse ball to work soft tissue that is giving me issues.
    • I get a massage every 2 weeks to a month.
      • This helps physically and mentally
  • I eat a 80/20 diet.
    • I’m good about 80% of the time. Not so good 20% of the time
  • I get 6-8 hours of sleep.
    • This varies greatly recently due to the birth of our son.
  • Most importantly, I get adjusted weekly, if not weekly bi-monthly. This ensures that I am getting the most out of my positive lifestyle choices that I make.
    • It keeps me mobile.
    • Allows my nervous system to work properly
    • Prevents injury

You may not do the same exercise program as I do but you should be implementing the same strategy as I do.

  1. Prepare
  2. Use proper technique
  3. Elevate your heart rate
  4. Recover

Do these things, and your susceptibility to injury will greatly decrease. No matter what your routine is.

If you have any questions contact us at Precision Chiropractic today!

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Precision Chiropractic
540 Village Walk Lane Suite B
Johnson Creek, WI 53038
(920) 699-8600