These are the 10 biggest mistakes most people make when working out - Bad Form Many people practice exercises with bad form because they are too embarrassed to ask for help. Not only is this ineffective, but its also dangerous, as you have a greater chance of injuring yourself. If you need help, try joining a gym. Ask a trainer for assistance; theyll probably be more than happy to help you! Thinking More is Better Working out six to seven times a week may seem like the healthy thing to do, but you probably arent achieving maximum results. Its important to give your muscles time to recover. If your body is overtraining, then youre not going to see results. Instead of heading to the gym every single day, shoot for three to five short, intense workouts a week. Lifting Too Little Slide Many people believe that lifting a lighter weight for more repetitions will create better results, but thats not true. Using a heavier weight for 8-12 reps will allow you to burn fat and build muscle much more effectively. Doing Too Many Isolation Exercises Isolation exercises only work one or a few muscles at a time, which is not an effective way to workout. By practicing compound exercises -- exercises that target multiple muscle groups -- you can get a better workout in a shorter amount of time, since they use more energy and boost your metabolism. A few common and simple examples of compound exercises are dumbbell lunges, deep squats, and lying floor leg raises with a crunch. Taking Advice from an Unprofessional Its easy to seek fitness advice from your friends and family when youre starting a new routine, but unless theyre trained professionals, what works for them might not work for you. Everyone is different, so its good to trust your instincts. If you absolutely hate the way running makes you feel, dont do it. Find something else that works for you. If you are seeking advice, look for a trained professional in your area. You may have the best luck at a major fitness center. Not Eating Right If you think you can eat anything you want and expect that exercise alone will help you achieve the results you are looking for, youve been misinformed. For overall wellness, you should consume a diet balanced in proteins, vegetables, fruits and whole grains. Dont make it a habit of driving through McDonalds after your sweat session. Doing the Same Workout All of the Time If you continue to do the same workout day after day, your body will get used to it, and results will plateau. If you want to continue to see results, mix up your routine. If you usually run three times a week, try strength training, Zumba or spinning. Taking a break from an activity can be good because the next time you come back to it, itll be a challenge! Performing an Exercise Too Quickly When it comes to working out, slow and controlled is better. When lifting weights, a general rule is one second up and three seconds down. Theres no need to rush through a workout, as its not as effective and can cause injury. Skipping the Stretch Neglecting to stretch for at least a few minutes can lead to pain in your back, shoulders and neck, as well as joint injuries. Plan for five minutes of stretching after each of your workouts to prevent any problems. Cardio Before Lifting If you normally do cardio before lifting, you probably arent gaining maximum results in the gym. Always do resistance training before cardio, especially if your goal is building and maintaining lean muscle mass. Your body will be pushed to the limits during resistance training, which means youll continue to burn even more calories during your cardio session.
Posted on: Tue, 28 Jan 2014 16:23:43 +0000
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