If you want to see serious improvements in your fitness level, you have to push your body to the limit – then do it again. The processes that makes your muscles feel sore also strengthens them and being winded trains your body to better conserve oxygen. Though pushing your physical boundaries is healthly, pushing them too far can be dangerous and debilitating. The key is to know when you're overdoing it.
Dr. Christopher Kaeding, professor of orthopedics at Ohio State University and head team physician for the Buckeyes offers some insight.
In general, doing exercises with proper form is going to give you the best results. When you're working out, try to focus on quality, not quantity. "If you have to cheat or break form to get another rep or two in, those additional reps are not nearly as beneficial as you think," says Kaeding. Bad form is a sign that you've probably reached your limit and continuing to exercise beyond that makes it more likely that you'll injure yourself.
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