You Arrive to Class Late or Leave Early
Skipping out on the warm-up or cool-down means you're missing a couple of crucial components of the class experience, says Matthews. "The warm-up phase allows for your body temperature and heart rate to gradually increase, which helps reduce the risk of developing injuries while also preparing you for the main conditioning phase of the class," she says. Meanwhile, abruptly stopping after an intense workout can produce pooling of blood in the lower extremities, which can sometimes lead to dizziness and even fainting, she says. Show up on time and stick it through to the end.
You're a Bookworm
If you're reading this article while you're on the treadmill, you're not working hard enough, says Holland. "If you can read, text, or otherwise give your attention to some other non-workout related issue, you're cheating yourself." Put down the magazine and smartphone and focus on the task at hand. An exception: music. Listening to tunes while working out can reduce your perception of effort and increase endurance by 15 percent, according to several studies. So switch your book for an iPod for a more enjoyable, longer workout.
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You Make Yourself at Home
Most gyms have televisions so members can catch up on the news or watch movies while doing cardio, and some even feature them in weightlifting areas. But spending half your workout flipping through the channels distracts you from the reason you came to the gym in the first place, says Holland. Pick a channel and leave it there so you can spend the rest of your workout focusing on your fitness.
You Work Out in the 'Fat-Burning Zone'
If you want to lose weight, using the designated "fat burning zone" on your cardio machine's monitor may not produce the results you want. This low-intensity zone concept evolved from fuzzy math, says Holland. "Although you burn a greater percentage of fat calories (versus carbohydrates and protein) at this lower intensity, you also burn fewer overall calories than you would at a higher intensity," he explains. So while 60 percent of the calories you burn come from fat at a low intensity and only 35 percent come from fat at a higher intensity, you burn more calories total at the higher intensity, which is the by far more important factor for weight loss. Try intervals workouts once or twice a week in place of your regular long, slow program.
This article originally appeared on Health.com.
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Stay in shape in a fitness class.
