5 exercise habits that do more harm than good.

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

Become the best version of yourself.

1. Exercising too hard

Expert Rizzo advises against frantically working out at the gym multiple times a week. It won't transform your body as desired, and will instead exhaust you very quickly.

A 2021 study showed that excessive exercise can increase the risk of atrial fibrillation, a condition where the heart beats irregularly. It can also lead to exertional rhabdomyolysis, causing severe muscle weakness. Symptoms include muscle pain or swelling, weakness or fatigue, dark urine, and little or no urine output.

Dr. Niloofar Nobakht, clinical associate professor of nephrology at the University of California, Los Angeles (UCLA), said: "Intense exercise that overuses muscles can lead to stress rhabdomyolysis. Injury is also a possibility."

UCLA health experts recommend rest days, varying the intensity and duration of workouts, eating a balanced diet, staying hydrated, and getting enough sleep to maximize physical performance.

2. Overly restrictive diets

Rizzo explains: "I'm not allowed to eat this because it's not good for me," or "I'm not exercising today so I'm eating less," or "I only eat carbs in the morning and not in the evening," clearly these are very harmful to your relationship with food.

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

You shouldn't restrict your diet too much.

3. Trying to look like someone else.

Expert Rizzo says: Ultimately, no matter how much you idolize someone's physique and aim to emulate them, you will never be able to be exactly like them.

You can eat like them, exercise like them, but you won't be like them. So, get that out of your head, and become 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), notes: If you happen to overeat or underwork out once, instead of blaming yourself, try thinking, "Every movement is worthwhile and everything has value, so how can we ultimately achieve our 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; 3-4 days is perfectly fine. And you can't achieve good results by only sleeping 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