These are all common problems people face when they’re trying to stay fit and healthy and it doesn’t always have to be the end of the world if you’ve hit a rough patch. Don’t give up your fitness program just yet. If you’re feeling frustrated, don’t give up. There may be some fine-tuning that needs to happen in your routine. All different fitness levels gravitate towards the gym to train, but oftentimes with little to no results. Fitness experts at WebMD spoke to 20 common mistakes that may be leading you down an incorrect path as an exerciser. These can be used as points of action when you’re struggling with your training.
Doing the “gym slouch.
” “Many people who are in the gym are on their Stairmaster, elliptical cross trainer, or treadmill,” says Debi Pillarella, MEd. “We call it ‘gym slouch’: they lean over and they’re so lazy they don’t even walk.” “If the spine is rounded, it loses support when it’s working out on one of.”
Getting a grip.
You might be afraid of losing the cardio equipment that you are holding on too tightly to. Too tight a grip is a trap, making it harder for you to move your arms and keeping you from burning extra calories. Losing your grip will help build your confidence and improve your fitness levels.
To minimize stress and pain, try this classic exercise that Pillarella teaches at Community Hospital Fitness Pointe. “You can support yourself over the edge of the bars without actually gripping them,” he says. Eventually, you’ll drop one finger at a time until you can’t support yourself anymore. “If you have both of your index fingers down here on the desk, you may have just shown access to your computer.”
Catching up on your reading.
If you’re only using an indoor exercise machine, chances are you’re not getting a great workout. If you’re reading on the elliptical machine, you should really be doing some other exercises too. It would be better for your health and fitness to listen to people like Julie Isphording or someone else who talks about fitness online or on the radio. “If you must read, it’s important that you take a break every three minutes. ” She explains. This will allow you to speed up and focus on your posture so you don’t get too stressed out while reading.
Walking with weights.
Carrying weights while walking might seem like a good cardio option, but it actually compromises your stride. Too much cardio can cause injuries and stress fractures, while strength training helps reduce injury risk. They should be separated into separate sessions to avoid overloading your body.
Thinking cardio is enough.
Many people believe that they should focus on cardiovascular exercises and leave out strength training altogether. This is a misconception, though! Even in our elder years, we can still build muscle and work to increase metabolism with smaller, more frequent workouts.
Rushing your reps.
While strength training is good for working out and staying healthy, doing too many repetitions without regulating your pace can lead to a number of problems, including raising your blood pressure, which can cause joint injury and lowered performance. It’s the safest way to use weight machines or dumbbells in the lifting phase. Exhale for two counts and hold your breath when you’re doing the hardest part of your work. You should use controlled breathing to help focus and keep a clear mind. Try taking four quick breaths in when you’re most tired, then count to four out when the work is completed.
Giving your abs a free ride.
“Many people do crunches or abdominal machine workouts without ever toning their abdomens,” says Dr. Pillarella. “The problem is that they’re using the upper torso, neck, and head to do the work.” Mindful exercise is key to toning your abdominals, but also your neck and head. Keep your neck and head pulled in and contracted at all times, as you contract from the ribs to the hip bone. Put your mind into the muscles that are working and keep all other muscles quiet.
Doing lackluster lat pull-downs.
On this machine, you’re seated with a bar overhead. You’ll have to figure out the proper way to perform the exercise by watching others. It could injure your spine or neck and your back won’t get that coveted “V” look. “Pull the bar down in front of your shoulders and chest, and put your mind into muscle contractions in your back,” says the trainer. “Keep the weight on for 5 to 10 seconds,” he continues.
Using maladjusted machines.
Weight machines are flexible and can be used by anyone. You need to ensure you’re using them properly or you’ll risk injury. There is one important key to remember: they’re not just for people of a certain weight or size! Use caution when using them. Another problem with improperly adjusted machines is that you don’t work your muscles through the full range of motion, he says. Learn to do it yourself: get a qualified trainer to show you the proper settings for your physique, and carry them around in case of machine breakdowns or room changes.
Stretching cold muscles
“Always stretch at the end of your workout,” says physical therapist Lisa Pillarella.
It may seem like it’s safe, but you should be cautious when you bounce during your stretches. It can increase your risk of pulling or straining muscles. Instead, hold a static stretch for the duration and make sure not to feel pain at the joints.
Forgetting about fun.
It makes a lot of great points about things that should be as enjoyable as possible. The last point is particularly sad and seems like a missed opportunity. Invest in exercise? It’s a great way to spend time with loved ones, and it can even be fun if you’re just talking and exercising. Not only that but exercising regularly will help improve many aspects of your life!
Doing outdated exercises.
Some of these oldies have been shown to be a waste of time; others can cause injury. You can work with a personal trainer or sign up for a gym membership to keep things fresh.
Getting stuck in a rut.
Joining an exercise routine and sticking with it is a surefire way to see healthier, firmer muscles and a more efficient workout. It’s best to vary your routine so your body isn’t completely used to one set of exercises. Joining a selection of different routines over time can keep you on the cutting edge of healthy workouts.
Seeking a quick fix.
Current recommendations are for 3 1/2 to four hours of physical activity a week just to prevent weight regain. Professor Kasper says, “People who take 30 minutes of moderate exercise three times a week can lose one pound in about one month.”
Being a weekend warrior.
“Studies show that people who are physically active on a consistent basis tend to live longer and have better health,” says Isphording. “If you’re only exercising 2 days a week, you will never get the results you want.” You’re also missing out on the most crucial secret in success: showing up.”
Taking on too much at first.
“People tend to do too much too soon,” says Kasper. “Their risk for an ortho panic injury is increased.” “Trainers can often help with health and fitness issues by assessing your needs and setting up a fitness plan based on screening.