Don’t Make These 4 Mistakes When You’re Lifting Weights

No matter what your gender or age, lifting weights is a great way to increase your resting metabolic rate, decrease body fat, improve balance and motor coordination, and enhance joint stability. For a total body workout, we recommend lifting weights for 20 minutes to 30 minutes three days a week.

However, people sometimes make common mistakes that can cause injuries or delay the results they hope to achieve.

1. Holding your breath

Holding your breath as you’re lifting weights can lead to a rapid increase in your blood pressure. In some cases, this can cause a hernia and in more extreme cases, you can even lose consciousness.

The most effective way to breathe as you’re working out is to inhale as you lower the weight and exhale as you lift it. This technique will help you better control your blood pressure.

2. Failing to rest between workouts

Since lifting weights causes muscle soreness, you need to give your muscles time to recover between workouts. Rest at least 48 hours before training that same muscle group again. If you lift weights on Monday morning, work out again on Wednesday morning.

As you lift, you’re causing microscopic tears in your muscles and damaging the tissue. You have to allow those tissues time to recover before exercising them again.

Working the same body parts on consecutive days and over and over can lead to overuse injuries such as tendinitis and tendinosis. Always vary your workout

3. Using improper form

Using improper form and technique during resistance training won’t yield any beneficial results — and may even lead to an injury.

If you’re just getting started, work with a fitness specialist who is familiar with proper weight training techniques and can help you find the right weight for your fitness level.

If you’re more experienced, schedule a session with a fitness specialist so he or she can double-check your form and identify any adjustments you may need to make.

4. Working through injuries

Finally, listen to your body. You will feel sore after lifting weights — don’t ever let that be a reason to stop working out. However, if you’re injured, don’t work through the pain.

While muscle soreness is normal, sharp pain is a sign that you may have overdone it. That’s why we recommend resting 48 hours after lifting.

If your injury is causing you discomfort, take a break from lifting weights. If it’s one or two days, you can chalk it up to muscle soreness. If your injury persists beyond that, seek medical attention.

SOURCE: https://health.clevelandclinic.org/2016/07/four-mistakes-avoid-lifting-weights/

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.

Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.

Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.