Common Exercise Mistakes

February 10th, 2012

It is not uncommon for people who exercise in or outside health clubs to not know how to use exercise equipment properly, or even safely. Whether you’re a veteran or novice at exercising, it is very important that you get the most out of your workout without injuring yourself.

Some of The Most Common Exercise Mistakes Include:

The All-or-Nothing Approach

If you don’t have all the time you’d like for your workout, a little bit can add up over time, so just do what you can. Having an unbalanced strength training program is not as effective. It is important to work your whole body as well as your core to achieve balance and health.

Not Stretching Enough

It is very important to spend a few minutes stretching the muscles you will be working out before you exercise. It is also as important to stretch for about 8-10 minutes after a workout to reduce the risk of injury and tight muscles.

Poor Technique or Form

Using an incorrect form can lead to unwanted injuries. A few examples of poor technique include: letting the knee extend beyond the toes during a lunge or squat; using momentum to lift heavy weights, and not exercising through a full range of motion. You can learn proper form by working with a certified Personal Trainer.

Not Warming Up

Besides stretching, it is also necessary to gradually warm up to prepare your body for the added demands of aerobic training. Warming up allows your body to re-route blood from your extremities to send oxygen to the muscles, and heart rate elevates to meet the need for oxygen.

Not Cooling Down

Not only does your body need to warm up, but it also needs to cool down. It is important to let your body gradually let your heart rate lower to minimize the chances of blood pooling or feeling light headed.

Inconsistent Progression

Exercising too hard and too often, or increasing intensity too quickly is a common mistake that can lead to soreness and burnout. Consistency and gradual progression is most effective and important for avoiding injury as well as for making improvements.

Incorrect Machine Set-Up

Exercise equipment is adjustable and it’s important that you set it up to fit you before you use it. If you use poorly adjusted equipment it is a set-up for injury. If you don’t know how, ask a staff person

Lifting Too Much Weight

Too much weight contributes to poor form when lifting and creates injury to other areas of your body including the muscles you are targeting. The most effective workout is one that is gradual progressive resistance training.

Not Drinking Enough Water

Drinking water replenishes all your fluid needs.

Poor Gym Etiquette

This can range from simple rudeness like lingering on machines, bad body odor, or not wiping your sweat from machines. Always be considerate of other exercisers.

Poor Goal Setting

If you begin an exercise routine with unrealistic or vague goals this can lead to dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill level.

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2 Exercises For Toned Abs

January 9th, 2012

In the United States, having a six-pack is all the rage—and the same can be said about the world! For most people, they salivate over the tight abs they see celebrities and models have in the media.  The majority of society has placed a certain sex appeal and mystique on abs that can’t be shaken—people want to see as well as have—washboard abs.

Besides just showing off your body, having toned abs is also important for professional and other serious athletes because a good set of abs is responsible for maintaining the stability in the center of their body.  Having toned abs protects your organs and your spine while providing the strength to move around large amounts of weight.  If you want to be able to move around considerable amounts of weight, you still need to have a strong central core even though you have arm and back strength.  Therefore, if you do these 2 ab exercises on a regular basis, you will be on track to having a tightened central core!

Ab Exercise #1–The Bicycle Crunch

The bicycle crunch is one of the best exercises to do for your abs, including your obliques.  Keep in mind that there is no real bicycle involved with this type of exercise.  This ab workout actually uses the weight and resistance of your own body, and if the workout is too easy you can add weights to your ankles or legs.

To do the bicycle crunch you can follow this process:

  1. While you are lying on the floor, put your hands behind your head.  (Do not lock your fingers as you don’t want to be pulling your head upward during the exercise using your arms.)
  2. Elevate your shoulder blades using your ab muscles as if you are performing a crunch.
  3. Raise your knees so that they are bent and your calf muscles are parallel to the floor, then slowly begin pedaling your legs as if you are on a bicycle.
  4. Finally, constrict your abs with each “row” by touching your knee with the opposite elbow (as you pull your knee up.)

 

During this ab workout, and/or any workout, remember to maintain your breathing–never hold your breath!  Your shoulders should be elevated at all times, and you should not be using your hands to keep them elevated!

Ab Exercise #2–Vertical Leg Raise

Doing a vertical leg raise will always be ideal for targeting your lower ab muscles, and with the variations in movement, this exercise can also work your obliques as well!

This ab exercise works best from a captain’s chair, and by following this process you will be able to start working out your abs by doing a vertical leg raise:

  1. Hold up your body by putting your elbows on the parallel pads with your back flush to the backpads.
  2. Grasp the provided hand holds and let your feet hang.
  3. Lift your knees near your chest.
  4. Pause and flex your abs then lower your legs carefully just before the starting position and begin again. (Never try to let your feet rest by dangling them.)

 

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5 Tips To Re-Start Your Exercise Routine

December 6th, 2011

So, it’s been a few months since you’ve worked out, ran, or even seen the inside of the gym that you pay monthly to get into.  After the wait, now the question you may be asking yourself is: how do you start and maintain your routine of starting out all over again?

Well, there is no need to worry because when you have established a routine, it becomes automatic. In fact, you just go to the gym—with no force at all.  However, after months or maybe a year off, it can be difficult to get started up again.

If you are having trouble getting into gym mode, here are four tips to help you get into the groove again:

Don’t Stop!

The best way to maintain is simply not to stop. Do not take extensive breaks in working out or re-starting the habit will be harder.

Work out for 30 Days

Make it an obligation to go every day (even for a half hour) for one month. This will strengthen your exercise routine. By working out steadily, you also take pressure off yourself in the first weeks back of contemplating over whether or not you should go.

Have Fun!

If you don’t have fun at the gym, gym time will be a drag. There are tons of ways you can work out, so don’t give up if you’ve determined that using dumbbells or doing pushups isn’t for you.  A lot of fitness centers will offer a variety of programs to choose from.

Stress Relief

What is it that you do when you’re under pressure? Chances are it isn’t running!  Exercise can be a great way to relieve stress, releasing endorphins that can better your mood. Also, when stress relief is related to exercise, it is easier to start working out after a period of not.

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