Common Exercise Crimes and How to Stop Committing Them

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OK, you’ve made the commitment to a healthier lifestyle by joining a gym. Now, you just need to know how to use that membership to its fullest. It’s all too easy to make mistakes in the weight room, and some can cause severe injury. Before starting your new tone and shape program, learn how to avoid some of the most common slip-ups people make.

• Assuming that it’s either “all” or “nothing”:Some will forgo their workout entirely if they don’t have at least an hour to set aside. This is one of the biggest mistakes one can make; you shouldn’t skip your workout! To avoid it, try exercising for a shorter duration but at a higher intensity, or combining workout moves to save time. Some exercise is better than none at all!
• Having unattainable goals:Getting healthier and losing weight shouldn’t be your first goals, because they are too vague. A good goal is “lose 5 pounds” or “run a mile”. Goals should be attainable; beginning by saying that you’re going to lose 20 pounds in a week or run ten miles in a half-hour is unrealistic.
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  Failing to warm up or cool down: Not warming up or cooling down means a greater chance of injury. Muscles need time to adjust to an intense workout, and they also need time to ramp back down.

• Exercising with improper form:Some people hang on to the machine and go too fast in order to increase calorie burn, but it’s a mistake. Gym machines count your calories based on correct form; when you hang onto the machine, you’re not only cheating yourself- you’re setting yourself up for injury. Rest your hands lightly on the supports, and exercise at an intensity where you can maintain proper posture.
• Trying to do too much:  If you try to push too far, or you work out too much, it hurts rather than helping. Overexertion can keep you from reaching your fitness goals- some signs to look for are not being able to talk while working out, being overly tired a few hours after, or not being able to do the moves with good form.
• Not doing enough:We’ve all seen people at the gym taking a leisurely stroll on the elliptical or treadmill, and not even breaking a sweat. This is almost as bad as doing too much! The best way to work out is so you’re working up a light layer of sweat, and so that your heart rate is within your target zone.
• Not changing it up:Most of us find a workout routine we like, and stay with it. It’s not only boring, but it increases the risk of injury and fitness plateau. Change up your workout every few months, and you’ll continue to tone and shape.
• Insufficient focus:Watching TV or reading a book while exercising is another common gym mistake; you should still pay attention to intensity and form.
• Inadequate hydration:You should drink water throughout your workout, not only when you’re thirsty. Keep a water bottle handy during your time in the gym.
• Strength training without balance:A lot of people tend to only work the muscles they can see; we all want those six-pack abs and toned biceps. It’s vital to work ALL your muscles, not just the ones you can see in the mirror.
• Having bad etiquette:Lingering too long on a machine after you’re done, having a loud cell phone conversation and leaving machines drenched in sweat are all common (and irritating) missteps. Have some common sense, and be considerate of other gym-goers.
• You’ll surely burn calories if you’ll move and get going. Dancing is one good exercise too, biking swimming and a lot more. There are a few other considerations to notice too, go through them in flatten your stomach fast. More at http://voices.yahoo.com.

Buying a gym membership is just one step on the road to a healthier lifestyle- it’s your responsibility to make the right choices on your diet and fitness plan. Hopefully, you’ve picked up a few tips that will help you have a better workout experience, and learned what not to do in the gym.

This guest article was written by Amy Fowler for slimming.com, experts in helping you to tone and shape. Visit www.slimming.com to find out more.

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