The
Top 8 Mistakes People Make in the Gym
A
survey of 3,000 American Council on Exercise (ACE)-certified fitness professionals
points out the biggest mistakes they see people making in the gym. In some
cases, these mistakes may simply mean the difference between an effective
and an ineffective workout. Other mistakes, however, can be more costly,
leading to strain and injury. ACE, America's Authority on Fitness, shares
the following mistakes commonly made in the gym and also offers tips to
help individuals stay safe during their workout.
| 1. |
Not
Stretching Enough: Stretch immediately following an aerobic activity
while your muscles are warm and pliable to prevent injuries. |
| 2. |
Lifting
Too Much Weight: Never lift more than your muscles can handle.
Gradual, progressive resistance is a far more effective-and safe-way
to increase muscle strength. |
| 3. |
Not
Warming Up Prior To Activity: Muscles need time to adjust to the
new demands aerobic activity places on them. Start slowly and gradually
increase intensity. |
| 4. |
Not
Cooling Down After Any Type of Workout: Take a few minutes to
lower your heart rate and stretch your muscles. This improves flexibility
and helps prepare the body for your next workout. |
| 5. |
Exercising
Too Intensely: It's more effective to sustain a moderate workout
for longer periods of time than to exercise intensely for only a few
minutes. |
| 6. |
Not
Drinking Enough Water: Don't wait until you're thirsty to drink
water- you're already on your way to dehydration. Keep a water bottle
close at hand during exercise and throughout the day. |
| 7. |
Not
Exercising intensely Enough: Exercise intensely enough to work
up a light sweat and get your heart beating in your training zone.
Jerking
While Lifting Weights: When you have to jerk the weight, you're
likely jerking other muscles as well. This can lead to strain and
injury, with the muscles of the back being particularly vulnerable.
Control the weight-don't let it control you.
|
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