5 exercise habits that do more harm than good

There are a lot of habits that do more harm than good. If you know how to avoid them, you can progress much faster, expert Jenna Rizzo revealed to her 77,300 TikTok followers in a recent clip, according to the New York Post .

Be the best version of yourself

1. Training too hard

Expert Rizzo advises against hitting the gym multiple times a week like crazy. It won't change your body the way you want it to, and will actually burn you out very quickly.

Research in 2021 found that exercising too much can increase the risk of atrial fibrillation, which causes the heart to beat irregularly. It also leads to exertional rhabdomyolysis, a severe muscle weakness. Symptoms include muscle pain or swelling, weakness or fatigue, dark urine, little or no urine.

Intense exercise that causes muscles to overuse can lead to exertional rhabdomyolysis, says Dr. Niloofar Nobakht, clinical associate professor of nephrology at the University of California (UCLA). Injuries can also occur.

UCLA health experts recommend taking rest days, varying the intensity and duration of your workouts, eating a balanced diet, drinking enough water, and getting good sleep to maximize your fitness.

2. Eating too sparingly

"I'm not allowed to eat this because it's bad for me," or "I didn't exercise today so I'm eating less," or "I only eat carbs in the morning and not at night," are clearly very damaging to your relationship with food, explains Rizzo.

Experts agree that it is important to consume a variety of fruits, vegetables, whole grains, proteins and dairy.

Do not eat too sparingly.

3. Trying to look like someone else

Ultimately, no matter how much you idolize someone's physique and set a goal to be like them, you'll never be like them, says expert Rizzo.

You can eat like them, work out like them, but you won't be like them. So get that out of your head, and be the best version of yourself, according to the New York Post.

4. Being too hard on yourself

Dr. Michelle Segar, a researcher on sustainable change at the University of Michigan (USA), noted: If you accidentally overeat or don't exercise enough, instead of blaming yourself, try thinking that "any movement is worth it and everything has value, how to ultimately achieve long-term goals in eating and exercising."

5. Not prioritizing sleep

Adults should get 7-9 hours of sleep each night. Chronic sleep deprivation leads to obesity, high blood pressure, high cholesterol, diabetes, anxiety, and poor mental health.

Expert Rizzo shared: You don't need to exercise 7 days a week, just 3-4 days is completely fine. And you can't get good results if you only sleep 6-7 hours a night, according to the New York Post.

Source: https://thanhnien.vn/chuyen-gia-5-thoi-quen-tap-the-duc-loi-bat-cap-hai-185240613233831453.htm