10 Errores Ej Aerobico
1
by James A. Peterson, Ph.D., FACSM 10 Common Mistakes Made by Individuals Who Engage in Aerobic Exercise ACSM’S HEALTH & FITNESS JOURNAL 1 1 Rely upon ‘‘muscle burn’’ as an accurate indicator of exercise intensity. For an aerobic training effect to occur, individuals must exercise at or above a specific intensity of exercise (e.g., 60% to 90% of their maximum heart rate). In reality, your heart’s response to the demands of exercise is not related to how much your muscles ‘‘burn’’ during physical activity. It is more important to focus upon your overall perception of effort (rating of perceived exertion, or RPE), which is closely linked to your training heart rate. 2 Mistake neuromuscular difficulty as a meaningful barometer of training intensity. Some exercise activities require a greater degree of motor skill (including coordination, agility, balance, and power) than others. Even though individuals may find it relatively difficult to perform whatever combination of limb and trunk movements are involved in a particular activity (e.g., exercising on a cross- country skiing machine), it does not necessarily mean that they are achieving the desired training effect. 3 Work out at an inappropriate level of intensity. Getting the most out of your aerobic exercise efforts requires that you exercise within a particular training zone. If you fail to work out hard enough, you won’t achieve the desired training effect. On the other hand, if you work out too hard, you may incur other negative consequences (e.g., be unable to exercise sufficiently long enough or injure yourself). 4 Engage in activities that place too much stress on the lower extremities. Some aerobic activities involve a greater degree of impact forces on the lower body of the exerciser than others. By the same token, some individuals can withstand greater loads on their lower extremities than others. As such, it is critical that you select your aerobic exercise modality wisely. For example, if your feet, ankles, or knees are unduly susceptible to excessive force while exercising, you should avoid certain activities, such as jogging downhill. 5 Worry more about the clothes on their body than the footwear on their feet. How you look while working out has no impact whatsoever on the nonsocial benefits you might otherwise achieve from your exercise efforts. As a rule, the most important personal wear item of significant consequence while exercising is proper footwear. 6 Lean on the exercise machine while working out. Many individuals compromise the safety and quality of their aerobic workouts by excessively leaning on the handrails of whatever aerobic equipment device they are using while exercising (e.g., treadmills, elliptical cross-trainers, or stair climbers). Such a practice reduces the overall quality and safety level of the workout. 7 Fail to warm up before exercising. To diminish the likelihood of overdoing things with your heart and to help make your exercise efforts orthopaedically safer, you need to warm up before you work out. 8 Fail to get enough rest. Even though you may feel passionate about exercising, you need to give your body an occasional day off (or two) from working out to provide your body with the opportunity to recover from the physical demands you have placed upon it. 9 Wear weighted items (such as vests, wristbands, or ankle weights) while exercising. In addition to offering limited training benefits, the practice of wearing weighted items while exercising increases your risk of changing your exercise mechanics during the activity. Such a change may expose your musculoskeletal system to a heightened level of undue stress. 10 Rely upon aerobic exercise gimmicks marketed on television and the Internet. Geared to individuals who are wishfully looking for a quick, easy, and painless way to achieve the innumerable benefits of proper exercise, most of these items look to good to be true... and they are. James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- $ (cut, copy, and distribute to students, clients, patients) A 2005 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSM’S Health & Fitness Journal A . CALL 800-486-5643 TO SUBSCRIBE OR JOIN 44 ACSM’S HEALTH & FITNESS JOURNAL A MAY/JUNE 2005 VOL. 9, NO. 3 www.acsm-healthfitness.org Copyr ight © Lippincott Williams & Wilkins. Unauthor iz ed reproduction of this article is prohibited.
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Transcript of 10 Errores Ej Aerobico
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by James A. Peterson, Ph.D., FACSM
10 Common Mistakes Made by IndividualsWho Engage in Aerobic ExerciseACSMS HEALTH & FITNESS JOURNAL1
1Rely upon muscle burnas an accurate indicator ofexercise intensity. For an
aerobic training effect to occur,individuals must exercise at or above
a specific intensity of exercise (e.g.,60% to 90% of their maximum heart
rate). In reality, your hearts responseto the demands of exercise is not
related to how much your musclesburn during physical activity. It is
more important to focus upon youroverall perception of effort (ratingof perceived exertion, or RPE), which
is closely linked to your trainingheart rate.
2Mistake neuromusculardifficulty as a meaningfulbarometer of training
intensity. Some exercise activitiesrequire a greater degree of motorskill (including coordination, agility,
balance, and power) than others.Even though individuals may find itrelatively difficult to perform whatever
combination of limb and trunkmovements are involved in a particular
activity (e.g., exercising on a cross-country skiing machine), it does
not necessarily mean that they areachieving the desired training effect.
3Work out at an inappropriatelevel of intensity. Getting themost out of your aerobic exercise
efforts requires that you exercise withina particular training zone. If you fail
to work out hard enough, you wontachieve the desired training effect.
On the other hand, if you work outtoo hard, you may incur other negative
consequences (e.g., be unable to
exercise sufficiently long enough orinjure yourself).
4Engage in activities thatplace too much stress onthe lower extremities. Some
aerobic activities involve a greaterdegree of impact forces on the lower
body of the exerciser than others. Bythe same token, some individuals can
withstand greater loads on their lowerextremities than others. As such, it is
critical that you select your aerobicexercise modality wisely. For example,if your feet, ankles, or knees are unduly
susceptible to excessive force whileexercising, you should avoid certain
activities, such as jogging downhill.
5Worry more about the clotheson their body than thefootwear on their feet. How
you look while working out has noimpact whatsoever on the nonsocial
benefits you might otherwise achievefrom your exercise efforts. As a rule,the most important personal wear
item of significant consequence whileexercising is proper footwear.
6Lean on the exercise machinewhile working out. Manyindividuals compromise the
safety and quality of their aerobic
workouts by excessively leaning onthe handrails of whatever aerobicequipment device they are using while
exercising (e.g., treadmills, ellipticalcross-trainers, or stair climbers). Such
a practice reduces the overall qualityand safety level of the workout.
7Fail to warm up beforeexercising. To diminish thelikelihood of overdoing things
with your heart and to help make yourexercise efforts orthopaedically safer, you
need to warm up before you work out.
8Fail to get enough rest. Eventhough you may feel passionate
about exercising, you need togive your body an occasional day off
(or two) from working out to provideyour body with the opportunity to
recover from the physical demandsyou have placed upon it.
9Wear weighted items (suchas vests, wristbands, or ankleweights) while exercising. In
addition to offering limited trainingbenefits, the practice of wearing
weighted items while exercisingincreases your risk of changing
your exercise mechanics during theactivity. Such a change may expose
your musculoskeletal system to aheightened level of undue stress.
10Rely upon aerobicexercise gimmicksmarketed on television
and the Internet. Geared toindividuals who are wishfully looking
for a quick, easy, and painless wayto achieve the innumerable benefits
of proper exercise, most of theseitems look to good to be true. . .
and they are.
James A. Peterson, Ph.D., FACSM,is a freelance writer and consultant insports medicine. From 1990 until 1995,Dr. Peterson was director of sportsmedicine with StairMaster. Untilthat time, he was professor of physicaleducation at the United States MilitaryAcademy.
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A 2005 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSMS Health & Fitness JournalA. CALL 800-486-5643 TO SUBSCRIBE OR JOIN
44 ACSMS HEALTH & FITNESS JOURNALA MAY/JUNE 2005 VOL. 9, NO. 3www.acsm-healthfitness.orgCopyr ight ' Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.
