Did you know not all exercise is GOOD for you?!
Follow these signs to see if your workout is helping or hurting you.
And remember, exercise should be enjoyable. If you don't love working out, try something new. Keep trying something new until you find something you enjoy.
Signs of a Healthy Exercise Routine
- Immediate boost in energy/mood -- Endorphins are being released!
- Light or mild muscle soreness -- This indicates microtearing of the muscle has occurred. Once this occurs, the body sends good nutrition and good blood to the area to heal. This, in turn, is how you grow musculature!
- Incorporates a dynamic warm-up of each joint -- In simple terms, a dynamic warm-up is “moving while you stretch” or stretching through a joint's full range of motion and preparing muscles for more intense exercise to come. A dynamic warm-up promotes blood flow, helps prevent injuries and muscle soreness, as well as helps improve overall performance.
- No joint pain during or after -- Joints should not hurt! There are always ways to modify your movement to work the targeted muscle while avoiding strain to a specific joint.
- Incorporates all planes of movement -- Movement in all planes translates to real-life movement, and this is shown to be so functional!
- Variations in heart rate -- Know your resting heart rate and your maximum heart rate, and work to stay in a range that is well above your resting heart rate and just below your max! This is a sign that your nervous system is balanced, and that your body is very capable of adapting to its environment and performing at its best.
- Incorporates active and non-forceful cooldown -- We love ending our exercise routines with a “mini-yoga flow”! This incorporates a focus on mobility while lowering our heart rate and leaves us feeling mentally refreshed.
Signs of a Potentially Harmful Exercise Routine
- Total exhaustion following exercise -- This is likely a result of overworking your body, and will lead to burnout, if not injury!
- Severe muscle soreness -- Ease into a new exercise routine to avoid the extreme muscle soreness that comes with activating new muscles!
- Little or no full body warm up -- You are working “cold” and stiff muscles. This could potentially lead to injury!
- Joint clicking/popping with pain during or after exercise -- Some clicks and pops are okay, but NOT when they are associated with pain! Modify!
- Exclusively repetitive movements -- This will lead to joint pain!
- No variations in heart rate (either always at max or always too low) -- Encourage your body to adapt to new heart rates when exercising!
- Incorporates forceful or joint compressive stretches -- Stretching should be comfortable!
So get out there, sweat, and do what is best for YOUR body.
Do what you can.
Celebrate each step and reward yourself along the way.