Bigger, Stronger, Faster and Injured for the Holidays

Bigger, Stronger, Faster & Injured For The Holidays

WRITTEN BY ELIZABETH KOVAR | 19 NOVEMBER 2012

It is common that individuals who want to burn maximum calories push their bodies to the limit with time and energy.  This misconception leads to injury quicker than anticipated due to overtraining or not having enough stability and mobility in body.  Without proper biomechanics people push themselves with performing high repetitions incorrectly and place high stress on joints and ligaments. In addition, many individuals implement too many high intensity (interval training or other forms of exercise) sessions per week.

Now that the weather has turned to shorter and cooler days, it is also common for individuals to skip regular workouts and push themselves to their limit in classes and workout regimens.  Many individuals now-a-days participate in high intensity interval training classes that include but not limited to: Tabata training, high intensity bootcamps, P90X and Insanity. These high intensity programs should be only be done up to two times per week for semi-conditioned individuals. Deconditioned individuals can participate in these programs, but it is recommended to work at a lower intensity. Many high intensity classes work at timed intervals or specific repetitions (example 15 reps) with rest.

How does this relate to the holidays? Many people either cut out exercise completely, skip workouts and push themselves to the limit 1-2 days per week or go “all out” and workout 5-6 days per week with higher intensity training to burn maximum calories.

As this time of the year is hectic, try to aim at a weight maintenance goal rather than going to the extreme of losing lots of weight or saying, “I’ll start next year” and skip movement completely.  High intensity programs are valuable to caloric burn and the increase in one’s metabolic state, but it must be implemented properly to maintain longevity in fitness programs.

The human body can only handle so much intensity before injury and breakdown in the body occurs. Remember to value rest if your body is “craving” it.  If joints and muscles are consistently aching, or you are sore for more than two days after a high intensity program, it is best to rest and / or decrease the intensity until your body adapts to that style of exercise.

To find fitness programs near you, check out your local gyms and facilities.

For more questions on high intensity programs please email Elizabeth at elizabeth@elizabethkovar.com