A good number of fitness-minded people did it, rebelling against padded, shock-absorbing sneakers and donning minimalist ones instead.
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1. Going Crazy on Gymnastics Rings
Tune into the Reebok CrossFit Games on ESPN in July, and you’re sure to get a good dose of inspiration: absolutely jacked men and women firing off rep after rep of incredible exercises.
But leave the dips and muscleups on gymnastic rings to the Games competitors. A recent report published by the American Orthopedic Society for Sports Medicine suggested that, among gymnastic movements, rings routines are the toughest on your shoulders. Dips, in particular, can easily put the joint in a position that can tear your rotator cuff.
2. Kipping Pullups
Another CrossFit staple that you should stay away from: kipping pullups. This version of the pullup—where you flip your body like a hooked fish to swing your chin over rings or a bar—allows you to log a ton of reps with less effort. But most trainers agree that the kip involves a lot of excessive movement in the legs and lower spine, and places unwanted forces on the shoulders
3. Running Too Much
In 2012, 487,000 people completed marathons in the US. In 2013, it was 541,000. The 2014 numbers are still being tallied—but the number is projected to rise. If this trend continues, 2015 will be a record year.
Marathon training puts a ton of repeated pounding on your body, compromising your hips, knees, and feet. A review of studies on the topic of running injures published in the British Journal of Sports Medicine determined that running has an injury rate anywhere from 20 to 79 percent.
4. Using a Pre-Determined Amount of Weight
Performing a workout designed by an expert trainer is preferable to simply showing up at the gym and winging it. But standardized workouts that list precisely how much weight you should lift each rep are a recipe for disaster.
Consider an eminently avoidable workout, pulled from a popular fitness site. It has lifters start by doing ten 135-pound deadlifts. Then, each set, you add five reps and 40 to 50 pounds on the bar. Your final set consists of 35 reps of 365 pounds.
Oh, and there’s no rest and you have to do 15 box jumps between each set of deadlifts.
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