Sale:: Health Tips: Prevent January Gym Injuries Now

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Why Starting Exercise At Full Intensity Causes Injuries

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Starting exercise programs at full intensity causes injuries including muscle strains, tendon tears, and stress fractures because sedentary bodies lack the connective tissue strength to handle sudden intense demands after months of inactivity. Begin new exercise programs at 50% of perceived maximum effort for the first two weeks, allowing tendons, ligaments, and bones to adapt to new stresses before increasing intensity or duration. The enthusiasm driving January workouts often exceeds physical capabilities by 300-400%, causing people to attempt hour-long sessions or advanced exercises when their bodies can safely handle only 15-20 minutes of basic movements. Increase workout intensity or duration by no more than 10% weekly to allow gradual adaptation that builds strength and endurance without exceeding tissue capacity to repair and strengthen between sessions. Rest days are as important as training days because muscle and connective tissue strengthening occurs during recovery periods, not during workouts, making daily intense exercise counterproductive for beginners.

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