Recently, the American Council on Exercise (ACE) surveyed
3,000 fitness professionals to identify the most common—and perhaps the most
costly—fitness mistakes based on what they see at the gym everyday. Here’s what
you need to know so you don’t make those common mistakes and so you can get the
most out of your exercise routine while keeping safety first.
Hot Habits
Incorporate these into your workout to boost safety and fitness:
Warm Up. People tend to shrug off this prelude to exercise,
either giving it minimal time or bypassing it altogether. But just like cold
dough, cold muscles won’t be as pliable to work with (without risking tears) as
warmed ones. Try gentle movements, like
walking, to prepare your muscles before
leaping into a more rigorous workout.
Stretch More. “Stretching seems to be a ‘lost art,’ but it can
improve range of motion and flexibility, and reduce the risk of muscle tightness
and strain,” says Debi Pillarella, MEd, a certified personal trainer and a
national fitness spokesperson for ACE. Get the most from your stretch right
after your workout, while your muscles are still warm.
Bring a Bottle. Always bring a bottle of water with you to the
gym and drink from it regularly—before you feel thirsty. “Thirst is a signal
that you’re already on your way to dehydration,” says Pillarella.
Find “Just Right.” Many people either work out too
intensely—risking injury—or not intensely enough. Ask your gym’s fitness
advisor to help determine workout goals that are right for you based on your
age and fitness level.
Risky Routines
Avoid doing these and improve your workout IQ.
Lifting Too Much. Talk to your fitness advisor to ensure you’re
lifting weights that are appropriate for you—otherwise you could injure your
muscles. If you feel you’re ready to challenge yourself, add weights gradually
and always listen to your body. “Lifting to the point of ‘tingle’ or fatigue is
fine,” says Pillarella, “but be wary of lifting to the point of ‘failure’ or
muscle exhaustion.”
The Machine Lean. Stair-climbers, elliptical machines, cross
trainers, and treadmills may seem like equipment made to lean on, but this may
put undue stress on the wrists and back. Monitor your posture during exercise
for the most effective results.
Jerking Around. If a free weight is so heavy that you must
“jerk” it up to get it to move, you’re probably straining your muscles as well,
which may mean you’re courting
injury. Find a weight you can control with a
smooth lift. This goes for weights on machines as well.
Going Nuts With Food and Drink. If your workout lasts less
than two hours, you shouldn’t need energy bars or sports drinks to fuel your
workout. And here’s a surprise: “Some bars are high in calories,” says
Pillarella, “so always check labels to make the best selections.”
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