The Types of Exercise We Should Do Only After Testing You want to do the right type of exercise, but you don’t know what that is or how to find it. The first thing you should do is test yourself. You should know how fit you are, and if you don’t, your local doctor can help you out with that. Once you have that information and have analyzed it, then you can decide which exercises are best for your situation. Below are the different types of exercises we should do only after testing and analyzing our current fitness level.
- Back Squats
- Sprints
- Pull Ups
- Clean & Jerk
- Snatches
- Olympic Lifts
Back Squats
It is imperative that you receive clearance from a physical therapist or doctor before attempting to complete squats. If your knees have an injury, most likely you are not physically able to do squats properly. Exercises after testing should only be limited to things we can do pain-free and with good form, as shown by a trained professional (possibly yourself). Squats are one of those exercises that if done incorrectly, could cause damage to your knees for years down the road. So make sure you get checked out first!
Sprints
It's important to choose a type of exercise that you'll actually do. As much as we all wish it was, exercise doesn't work like a charm. (You can take things too far and wind up injured, or quit entirely because you're bored.) If you hate how sprints make you feel, it's unlikely that doing them will change your mind. So if you're going to test out new types of exercise, opt for something fun like dancing that still works all those muscles in your body without making you feel awful after. It's also worth noting that while many people think they should only start exercising after getting medical clearance, there are certain types of exercises—like sprinting—that don't require any sort of testing before starting. You just need to know your limits and listen to your body!
Pull Ups
A great example is pull-ups. If you've had shoulder problems in the past, it's not a good idea to dive right into pull-ups. Instead, after testing your max rep number, do lat pull downs until you can do more than 20 unassisted pull ups in a row with perfect form. Pull-ups are very tough on your shoulders if you aren't strong enough and can cause injury if they aren't done properly. If you don't have a trainer there to show you how to do them correctly it's better to start with less taxing exercises until you're strong enough for them (or try these assisted variations).
Clean and Jerk
While it’s sometimes taught to beginners, coaches should not have an athlete do a clean and jerk until he or she has tested for shoulder mobility and completed a full snatch. If done improperly, a clean and jerk can place too much pressure on your shoulders. When learning to do a clean and jerk, ensure that you begin with light weights; otherwise, injury could occur due to heavy weight being thrown around in an unsafe manner. Keep it safe by only doing cleans after testing.
Snatches
A snatch is a common exercise that involves lifting a barbell from floor to overhead in one fluid motion. While snatches don’t require much equipment, they are still taxing on both your body and your energy levels. And because snatches involve so many muscles—from shoulders to hamstrings—you might find yourself exhausted after just one set. It’s best to save these for days when you have more energy or will be working out longer than usual.
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