Avoid the accident, Stay informed

How many times have exercise-related injuries led you to a doc? It is time you take stock of these common mistakes at the gym…

Exercising isn’t complicated. But, for those of you who are less informed or overzealous,(or both), it’s very easy to tear a muscle or pull a ligament and end up visit- ing the OPD’s clinic more regularly than the gym.
It’s crucial to understand what not to do- especially if you’re starting off on a weightloss/gain programme or a physique-building mission. Take note of the following common mis-takes and how to avoid them.

Too much, too soon
Perhaps the most common folly-which often proves to be injuri-ous to health-is overdoing it. Many new exercisers try to loss weight, or tone up too quickly, by exercising too frequently or trying exercise programmes that are too difficult for their fitness levels. Be sure to start with an exercise plan that takes your current fitness state(or lack of it) into account.

Ignoring expert advice
Are you a self-appointed guru at various tasks? Don’t try this while exercising! It’s always advisable to consult your physician before starting an exercise programme. Working with a fitness professional is also a good idea, so you can learn proper techniques, get the latest fitness information and learn how to avoid injuries.

Improper breathingIncorrect breathing can lead to lack of oxygen in the body and even fainting. While working out, ensure that your breathing is not shallow. Try to breath through the nose and
the mouth.

Selecting the wrong size
Choosing the proper weight size while strength training is trickier than it sounds. Lifting weights that are too heavy for you can lead to improper form and ultimately to injuries. Using light-weights can render your session ineffective.

Not staying hydrated
Drinking enough water on a daily basis is important. When you exercise you need to consume even more water. You should drink two liters for every hour of exercise you complete. Plus, you should try to consume one to two glasses of water, about 30 minutes before you begin working out.

Eating too little
Not eating enough can be as detrimental as eating too much. When the body is not fed consistently, it goes into a starvation mode. Five to six small meals evenly spaced throughout the day helps keep the metabolism running smoothly.

Distractions aplenty
Just showing up at the gym is not going to help you get fit. Socializing while leaning on a weight machine won’t build muscles. It’s important to enjoy your exercise time, but make sure that the focus remains on physical activity.

Fixating on the scale
Many professional athletes would be considered obese based on their weight alone. Monitor our body fat percentage. Otherwise track measurements. Also, don’t underestimate the importance of improved physical and mental wellbeing.

Proximal Stressors

Proximal stressful events are the presumed ‘causes’ of depression. Some, such as substance abuse (excessive intake of alcohol or drugs, both prescribed and illegal), are more influential than generally conceded.
In non-melancholic disorders, depression is much more a consequence of an interaction between an immediate stressor and the individual’s temperament and personality style. The same stressful event can evoke a wide range of responses in different people. Some may ignore it, others worry about it. Some may feel that ‘all is lost’ and others that the ability to control life has slipped away. The individual’s reaction to the stressor contributes to both the onset of the depression and its severity.
The most common causes of melancholic, psychotic and bipolar depression appear ‘biological’. In the past, melancholic depression was called ‘endogenous’ depression, meaning coming from ‘within’. It was therefore considered to be independent of stress. However, stress may precipitate a biological reaction, thus bringing on depression. (A number of medical conditions, for example diabetes, can be similarly brought on by stress in those predisposed to the disease.) As the melancholic disorders are more likely to commence from the age of 40 onwards, an ‘age effect’ on the brain must be conceded. Some external factors may be relevant for the more biological disorders. For example, in comparison to non-melancholic disorders, the onset of manic, psychotic and melancholic depressive episodes is increased in spring, indicating a seasonal cause. The rapid increase in hours of bright sunshine is thought to trigger depression and mania by affecting the pineal gland.
It does seem that the principle depressive sub-types show varying susceptibility (or resistance) to certain life stresses. This idea is developed further on the following pages.