How To Workout Properly

Brut India

No pain, no gain? Think again. This sports medicine doctor breaks down the common workout mistakes.

Transcript

00:00Yaar aaj maine itna press maara, maine itna deadlift maara.

00:03A big part of my role involves helping patients go about their fitness routine from a medical

00:09point of view.

00:10There's all sorts of people who say that the treadmill is going to harm your knees.

00:19Of course, it's going to be better if you run on a beach or you run on grass, but that's

00:23not always possible.

00:24Let's face it.

00:25But running on the treadmill is actually better than running on a pavement or running on cement.

00:31Yes, it's going to put a minimal amount of pressure on your knee joints.

00:35But here's a pro tip.

00:37Use a 1-3% incline on the treadmill.

00:40What this does is it's going to relieve the pressure from your knee joints and put it

00:44on your glutes and hamstrings.

00:45I tell everyone that going through an extensive 10-15 minute warm up before you workout is

00:57extremely important.

00:58Now mind you, a warm up and stretching is not the same.

01:02What you need to do is you need to get your blood flowing, you need to get your circulation

01:05flowing, you need to get your heart and lungs pumped up.

01:07You need to make your muscles more flexible before you put them through the workout routine

01:12that you want to do.

01:13Now what about stretching?

01:14I really don't think it's necessary before a workout.

01:17There's not enough evidence that says that stretching plays a significant role in helping

01:22to make your workout better.

01:24However, post-workout, do your stretches, use this foam roller.

01:28This will help you lengthen the muscle and it will really help you prevent all that stiffness.

01:34So reserve your stretching for after the workout.

01:44A very common mistake that people make is that they skip strength training.

01:48It's going to improve your metabolic rate, it's going to improve your bone density, it's

01:51also going to improve your posture, your balance and your sleep.

01:55You're also going to be able to burn calories actively as well as passively.

02:03I see a lot of patients with shoulder and upper back problems and this stems from poor

02:08posture.

02:09Now let's take a simple bicep curl for example.

02:12If you're going to do it with a slouched back, with rounded shoulders and then do the bicep

02:16curl like this, obviously you're going to get shoulder and back problems in the future.

02:20What you need to do is keep your back upright, keep your shoulders down and behind, put your

02:24chest out and then do the bicep curl like this.

02:30Maintaining the correct posture and the correct form will help you prevent many musculoskeletal

02:34injuries.

02:35Now a lot of people get excited and they want to lift too much weight too soon.

02:44Yaar aaj maine itna press maara, maine itna deadlift maara.

02:47These terms have actually become things that people want to say to show off.

02:52This is not something to be proud about.

02:53There's actually something called progressive overload which literally means that gradually

02:57you have to increase the amount of weight that you can lift and increase your threshold.

03:01So please don't put your body through so much strain and through so much stress very

03:06soon because not only are you increasing the chances of a muscle, tendon, ligament or joint

03:10injury, but you are also increasing the chances of you being sore and being in pain.

03:15A rest day is just as important as any other workout day in the week.

03:19So you don't have to think of it as a rest or a break from your workout routine.

03:23You literally have to give it that much importance that it becomes a part of your workout routine.

03:28See, no pain, no gain makes for an excellent fitness motivation quote.

03:32But from a medical point of view, it doesn't make too much sense.

03:35You don't actually need to feel the pain to feel the gain.

03:39Think about this.

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