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Short breaks won't ruin your endurance, but they will prevent muscle injuries.
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When you feel fatigue during an exercise, it means your body needs a break. You need to catch your breath, take a sip or two of water and rest your muscles. Relaxing for five minutes won't affect your workout as long as you continue right where you left off. But pushing yourself without breaks will only take a negative toll on your body.
One risk of working out your fatigued muscles is creating a tear beyond quick repair. Normally when you work out, tiny tears do occur in your muscles. After a day or two of rest, the tears heal themselves and allow your muscle fibers to grow back bigger and stronger. If you don't rest and constantly overwork the tired muscles, the tears will become severe and may require weeks to months of recovery and therapy.
Even worse than a tear is a fracture. A fracture is when the tissue of a bone is broken. There are many different types of fractures -- complete, simple, complex, fragmented, multiple and open -- which can all result from working out fatigued muscles. Fractures usually require crutches, a sling or a cast, depending on where the fracture is located. A general fracture takes about four weeks for the bone to heal. Afterward, it takes a bit longer for you to get back into your workout routine.
If you continue working out despite the pains you're feeling from your back, one of three things can happen. The first is a strained or pulled muscle and is the least severe. A pulled muscle in your back requires you to take a few days off and rest just like any other strained muscle. If you don't stop at a strained muscle, it could turn into something worse -- such as a herniated disk, spine problems or joint issues. Your back is one body part you don't want to mess with.
The first sign of knee pain is a warning for you to stop your strenuous exercise. If you don't, a simple pain from overuse could develop into a more serious problem. Slight swelling is normal when you first feel pain, but if the swelling makes your injured knee appear larger than the other, then there could be internal bleeding from a possible ACL tear. The majority of ACL tears require surgery with more than six months of healing. Persistent knee pain that doesn't get better with rest could be due to a ruptured tendon or tear, which is a minor injury compared to a torn ACL.