Correcting the Top Ten Exercise Mistakes
The American Council on Exercise comprised a list of the ‘Top
10’ mistakes that people tend to make when visiting (or not
visiting) the gym. Following you will find the list in our own
words. Take note of these errors and make sure that you are
covered on all bases in regard to avoiding them. Mom Looks Great
readers must be at the top of their game!
1.Feast or Famine – We are not talking about you diet in this
case. When time is tight, some of you may forego your workout.
Remember that you do not need a full consecutive hour to meet
fitness demands. Ten to twenty minute bursts of activity can
work in conjunction with one another or even alone on days when
your schedule will not allow more time.
2.Balance the Scale – In building a healthy body you want to
give equal amounts of attention to all muscle groups. Visible
areas such as your arms or legs may tempt you for more focus,
but your stomach, back and behind are also key areas of strength
in your everyday routine. When you do not work your body as a
whole throughout the week, you are prone to injuries due to an
overall muscle imbalance.
3.Mirror, Mirror – Your eyes are beautiful and nothing is in
your teeth, but most important, the mirrors in the gym are for
insuring correct posture during exercise and not for aesthetic
reasons. On the flipside, do not feel cocky for staring at
yourself while exercising. It is imperative that you make sure
your posture is correct during your training sessions. Common
errors in posture include knees jutting beyond ankles when in
squat or lunge positions, shoulders shrugged (even the slightest
bit) while performing upper body exercises as well as butt not
tucked or stomach not tightened. Make sure your form is correct
and if needed, there is usually an available trainer if you have
questions.
4.One Step at a Time - The whole basis of the Mom Looks Great
program is gradual progression, whether you just had your baby
or you have an unconditioned body after a long period of time of
foregoing formal exercise. While men are usually guiltier than
women of Mistake #4, we too can enter the gym and expect to pick
up at the intensity where we left off, whether it’s the weights
that we lift or the speed of which we perform cardio exercise.
Do not succumb to your ego. You must re-introduce your body in a
proper manner which means a gradual progression of intensity
over a period of time.
5.Variety, the Spice of Life – Even exercise has its share of
ruts. You find a great routine and stick to it…forever…and ever.
Not only could this dampen your enthusiasm for exercising, it
may also cause muscular imbalance. For instance, if you find
running is your ideal for dropping weight and feeling great, you
need to add in weights, or a different cardio class ever so
often. All that running with no alternative can lead to injury,
joint and muscle over usage, training plateaus and especially
burnout.
6.This Chair is Too Big – So remarked Goldilocks in Papa Bear’s
Chair. After He-Man has left the leg press, you may feel a
similar notion. Make sure to adjust weight machines according to
your body size. Most exercise equipment offers instructions as
to where your knees should be or how your feet should fit under
pads, etc. These focus points insure that you are working the
machine properly. Consequently, you will be maximizing your
training and minimizing the possibility of injury.
7.Rubbernecking – While in a car, it is imperative to keep your
eyes on the road. When watching a toddler, it is crucial to keep
an eye on the little bugger so he doesn’t pepper-toe to the
nearest danger zone. As well, when you are in the gym it is
important to stay focused on your workout. While the damage may
not be as extensive as twisted metal or heart-wrenching tears,
the point remains that when you lose focus on what you are
doing, you lose efficiency. Remember, working out is serious –
posture must be maintained, breathing must be controlled and the
mind must be focused. This combination will insure a safe and
effective workout.
8.Closing the Loop – Picture your favorite dish fresh from the
oven. Transferring it by pot pads to the nearest cooled burner,
you gently set it down. Then, you immediately stick a fork in it
to enjoy a big scrumptious bite. You are well aware that instead
of a taste sensation, all you get is an impression of hellish
magnitude burnt onto your tongue that will linger for a day or
so. To your body, this is similar to finishing an intensive bout
of exercise and heading straight for the locker room. After
placing the beneficial stress of exercise on your body, you must
take a few minutes to cool down. Cooling down includes catching
your breath, having your heart rate return to normal and even
stretching your warmed-up and worked muscles. The latter of
which is known to reduce next day muscle soreness as well as
improve flexibility and prepare your body for the next workout.
9.Miss Manners Says – No makeup, baggy sweats, perspiration and
loud grunting does not excuse the necessity for proper
etiquette. Even the gym has its unspoken rules. Outstaying the
time allotment on equipment, not cleaning up after yourself
(re-racking weights or cleaning up your sweat) and loud
chatting, especially on cell phones, all bring great annoyance
to your fellow fitness enthusiasts. Most of the expected
courtesy is common sense and can be gauged by asking yourself
how you would feel if…
10.Conceive and Believe – Knowing your goals and how you will
achieve them is an important step in your exercise program.
Aimlessly wandering about the gym without a clear plan of what
you need to do in order to meet your goals is asking for trouble
and the leading cause of exercise drop out. Get started on a
well planned exercise program and, if needed, document your
progression on a regular basis.
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